Light Weights – Page 48 – Fitness Managed

Strict Press and Rows, then 2017 Masters Qualifier #3 (scaled)

By cbroccoli | 30/04/2017 - 07:07 |03/05/2017 Couplet, Light Weights, Short (<5 min), Task Based, W-G

Every 90 seconds for 18 minutes (6 rounds) do

First 90 seconds – 3 x Strict Press @ 125lbs/55kg
Second 90 seconds – 5 x Dumbbell Rows per Hand @ 24kg (used a kettlebell)

For time do 21-15-9 of

Shoulder to Overhead @ 65lbs
Pullups

Results: For the metcon finished in 4:05 ( 21 unbroken pullups 🙂 )

Split Squats then Karen with a Sandbag

By cbroccoli | 17/04/2017 - 20:14 |17/04/2017 Light Weights, M, Medium (< 15 min), Singlet, Task Based

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Not for time do 5 rounds of

3 x Bulgarian Split Squats with bar in Front Rack position

Increase weight per round.

Then for time do Karen, but instead of wall balls do Sandbag thrusters (just because I have neither a ball nor a wall)…

150 x Sandbag Thrusters @ 15kg

Results: Weights for the split squats were 65/80/95/115/125lb(56kg). Finished Karen in 9:28.

Deadlifts then Kettlebell Swings, Box Jumps and Double Unders

By cbroccoli | 07/04/2017 - 09:52 |10/04/2017 Light Weights, M, Medium (< 15 min), Task Based, Triplet

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Every 2 minues for 10 minutes do

5 x Deadlifts @ 225lbs

Then do 5 rounds for time of

15 x Kettlebell Swings
15 x Box Jumps
30 x Double Unders

Results: For the metcon 9:37

Toes to Bar Complex then KB Swings, Box Jums and Goblet Squats

By cbroccoli | 29/03/2017 - 06:38 |29/03/2017 Light Weights, M-W, Medium (< 15 min), Time Based, Triplet

For quality do 3 rounds of the following:

20 Second L-Hang
5 x Knees to Elbow
5 x Strict Toes to Bar

AMRAP in 10 minutes of:

20 x Kettlebell Swings
15 x Box Jumps
10 x Renegade Rows total @ 12kg
5 x TRX Pushups

Then not for time do:

30 x Barbell Situps

Results: For the metcon did 4 rounds plus 20 KBS.

Back Squats then Double Unders, Thrusters and Pullups

By cbroccoli | 10/03/2017 - 21:04 |13/03/2017 Light Weights, M-G, Medium (< 15 min), Task Based, Triplet

Another one inspired by Crossfit Invictus. Every 2 minutes for 14 minutes do the following increasing weight each round until the last set

Set 1 – 6 x Back Squats
Set 2 – 5 x Back Squats
Set 3 – 3 x Back Squats
Set 4 – 3 x Back Squats
Set 5 – 2 x Back Squats
Set 6 – 2 x Back Squats
Set 7 – Max Unbroken Back Squats @ Set 3 weight (pause only to exhale and inhale at the top)

Then do five rounds for time of:

40 x Double-Unders
20 x Dumbbell Thrusters @ 8kg per hand (wallball weight)
10 x Pullups

Results: For the first part worked up to 205lbs. Set 3 weight was 155lbs. Did 13 reps in set 7. The Metcon took 11:52.

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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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