Dumbbell Press – Page 2 – Fitness Managed

Back Squats then CF Open WOD 25.1

By cbroccoli | 03/03/2025 - 20:28 |04/03/2025 Light Weights, Lower Body/Legs, M-W, Medium (< 15 min), Time Based, Triplet

3 rounds of

5 x Back Squats @ 97% of 5RM

Then the Crossfit Open workout 25.1 for 55-59 age group…

AMRAP in 15 minutes of

3 x Burpees (Rx is lateral over the DB)
3 x Single Dumbbell Hang Clean and Press @ 14kg (Rx is 15kg)
10 x Lunges (Rx is 2 x 4.5m walking)
6 x Burpees
6 x Single Dumbbell Hang Clean and Press
10 x Lunges
9 x Burpees
9 x Single Dumbbell Hand Clean and Press
10 x Lunges
etc. adding 3 to the Burpees and Clean and Press until time is up

Alternate hands on the Clean and Press as desired (alternate per rep, do sets of 3 then alternate, etc.)

Results: Used 210lbs/95kg for the Back Squats. Metcon 7 rounds plus 22 reps (260 reps).

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.

Deadlifts and Pullups then Box Jumps, Burpees and DB C&P

By cbroccoli | 07/02/2025 - 13:06 |07/02/2025 Body Weight, Full Body, Medium (< 15 min), Task Based, Triplet, W-G-M

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5 rounds

3 x Deficit Deadlifts @ heavier than last time
6 x Strict Pullups

Then 3 rounds per arm/leg, perform all reps with one arm/leg then switch to the other. Rest 1 min between rounds.

10 x Single Kettlebell Kickstand Deadlift @ 24kg
3 x Single Arm Bent Row @ 24kg

Then 5 rounds for time

10 x Box Jumps
10 x Burpees
10 x Dumbbell Hang Clean and Press @ 14kg per hand

Results: Deadlifts @ 240lbs/110kg. Metcon 11:56.

Overhead Lunges, DB Cleans, DB Presses and Burpees

By cbroccoli | 07/01/2025 - 07:11 |08/01/2025 Chipper, Heavy Weights, M-W, Very Long (>20 min)

Streetparking’s WOD from 16 December…

For time to complete all 3 parts…

100 x Alternating Overhead Lunges with Single Dumbbell in both hands (or walking Lunges if you have the space) @ 18kg (total, 50 per leg)

Immediately followed by 10 rounds of

8 x DB Power Cleans @ 18kg
6 x DB Push Jerks @ 18kg
4 x Burpees

Immediately followed by

100 x Alternating Overhead Lunges with Single Dumbbell in both hands (or 100m walking Lunges if you have the space) @ 18kg

Results: 29:54. Was shooting for under 30 so just barely made it. Super hard!

Split Squats and Presses then Situps and HSPU with Dumbbell DL, Cleans, Rows and Presses

By cbroccoli | 27/12/2024 - 08:57 |01/01/2025 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G

3 rounds of

6 x Strict Press @ same weight as last time
5 x Rear Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg

3 rounds for time

21 x Abmat Situps
18 x Dumbbell Deadlift @ 18kg per Hand
15 x Dumbbell Bent Rows
12 x Dumbbell Cleans
9 x Dumbbell Push Press
6 x Dumbbell Front Squats
3 x Handstand Pushups

Results: Used 125lbs for the Strict Press. This time broke reps in 2nd and 3rd rounds only with a short 30 second rest 6-5.1-5.1. Metcon 16:27.

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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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