Lunges – Fitness Managed

Deadlifts, L-Sits and Lunges

By cbroccoli | 16/04/2025 - 05:35 |17/04/2025 Core, Couplet, Medium (< 15 min), Medium Weights, Task Based, W

A mashup of a Crossfit WOD followed by a Street Parking WOD which I think complement each other nicely….

7 rounds of

15 second L-Sit
Rest 30 seconds
3 x Heavy Deadlift
Rest 1 minute

Then 30 rounds for time of

2 x DB Deadlift @ 18kg per hand
2 x DB Farmer Lunges @ 18kg per hand (r+l=1rep)

Results: Used 255lbs/115kg for the Deadlifts. Metcon 12:35.

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).

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.

Front Squats and Lunges then Ring MU, Step Ups and T2B

By cbroccoli | 15/12/2024 - 10:35 |15/12/2024 Body Weight, Long (< 20 min), Lower Body/Legs, Time Based, Triplet, W-G

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4 rounds of

4 x Front Squat @ 6RM weight

Then 3 rounds of

12 x Alternating Front Rack Lunges @ 50% of 6RM (total 6 per leg)

Then AMRAP in 18 minutes of

3 x Ring Muscleup
12 x Alternating Dumbbell Snatch (total 6 per side) @ 21kg per Hand
9 x Toes to Bar

Results: 6RM set on 28.11 was 185lbs/85kg. Used 95lbs/43kg for the Lunges. Metcon 6 rounds plus 3 reps

Front Squats then Cleans, KB Swings, Lunges, T2B and Row

By cbroccoli | 28/11/2024 - 07:14 |28/11/2024 Chipper, Full Body, Long (< 20 min), Medium Weights, Task Based, W-G-M

5 rounds to work up to a heavy

6 x Front Squat

Then for time

10 x Hang Power Cleans @ 50kg
20 x Goblet Lunges @ 24kg (total 10 per leg)
30 x KB Swings @ 24kg
40 x Toes to Bar
500m Row
40 x Toes to Bar
30 x KB Swings
20 x Barbell Lunges @ 43kg
10 x Hang Power Cleans @ 43kg

Relsults: Front Squats 120-130-150-170-185lbs/85kg. Metcon 18:20.

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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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