Light Weights – Page 4 – Fitness Managed

Strict Press and Barbell Rows then Mountain Climbers, Pushups, KBS and Presses

By cbroccoli | 26/02/2025 - 07:30 |26/02/2025 Chipper, EMOM, Light Weights, Medium (< 15 min), Upper Body/Arms, W-G-M

4 rounds of

3 x Strict Press @ 75% of 1RM
Rest 20 seconds
8-10 x Barbell Bent Rows
Rest 2 minutes

Then EMOM for 10 minutes 5 rounds of each

Minute 1 – 12 x TRX Mountain Climbers (l+r=1 rep) plus 12 x Pushups (from floor, not TRX)
Minute 2 – 12 x Dual Kettlebell Swings plus 12 x Alternating Dual Kettlebell Press (total, 6 per arm) @ 2 x 14kg

Finisher, as fast as possible accumulate

50 x Straight Leg Weighted Situps @ 14kg

Results: Used 110lbs/50kg for the Presses and Rows. Situps in 3 rounds, 2:05.

Back Squats then Row and Front Squats

By cbroccoli | 23/02/2025 - 06:00 |02/03/2025 Couplet, Light Weights, Lower Body/Legs, M-W, Medium (< 15 min), Task Based

4 rounds of

5 x Back Squats @ 93% of 5RM

Then for time a modified version of CF New England’s WOD from Feb 14…

45 calorie Row
30 x Thrusters. @ 75lbs/34kg
30 calorie Row
20 x Thrusters
15 calorie Row
10 x Thrusters

Results: Used 200lbs/91kg for the Back Squats. Metcon 12:58.

A Core EMOM then Hip Thrusts

By cbroccoli | 04/02/2025 - 07:08 |04/02/2025 Core, EMOM, Light Weights, Long (< 20 min), Triplet, W-G

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Pulled something in my left Bicep last week so some light core work today.

EMOM for 20 minutes (5 rounds of each)

10 x Pike Lift over a Kettlebell
10 x Hip Thrusts @ 110lbs/50kg
45 Second Side Plank Left
45 Second Side Plank Right

Then 4 rounds of

8 x Hip Thrusts

Results: Used 85kg for the Hip Thrusts with a 1 second pause at the top of each rep.

Deficit Deadlifts then Kettlebell Swings, Burpees and Step Ups

By cbroccoli | 22/01/2025 - 06:51 |25/01/2025 Chipper, Core, Light Weights, Long (< 20 min), M-G, Tabata

3 rounds of

5 x Deficit Deadlifts @ 95% of 5RM from last time

Then for total reps, 30 seconds on/30 seconds off for 20 minutes, rotate through each of the following (5 rounds of each)

Kettlebell Swings @ 32kg
Burpees
Dumbbell Step Ups @ 14kg per hand
Situps

Results: Used 220lbs/100kg for the Deadlifts. Metcon 252 reps, got fun once I set the target of 50 reps per round.

Deficit Deadlifts then Push Press, Pike Press, Atomic Pushups and Lunges

By cbroccoli | 31/12/2024 - 20:38 |31/12/2024 Chipper, Core, Light Weights, Medium (< 15 min), Tabata, W-G

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Starting a cycle of Deadlifts inspired by RepWerks on Instagram.

Work up to a heavy

5 x Deficit Deadlift

Then EMOM for 8 minutes

8 x Deficit Deadlifts @ 75% of above max

Then, inspred by a Crossfit mainsite WOD on Dec 24, 4 sets of Tabatas (8 rounds, 20 seconds work, 10 seconds rest)…

Tabata 1 – Push Press @ 65lbs/32kg
Rest 1 minute
Tabata 2 – Pike Lifts over KB
Rest 1 minute
Tabata 3 – Front Rack Lunges @ 65lbs/32kg
Rest 1 minute
Tabata 4 – TRX Atomic Pushups

Results: 5RM DDL 225lbs/102kg. Used 165lbs/75kg for part 2.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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