Long (< 20 min) – Page 2 – Fitness Managed

Crossfit Open WOD 25.3

By cbroccoli | 18/03/2025 - 07:12 |19/03/2025 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G-M

For time, 20 minute time cap…

3 x Wall Walks
50 calorie Row
3 x Wall Walks
25 x Deadlifts @ 83kg/185lbs
3 x Wall Walks
25 x Cleans @ 43kg/95lbs
3 x Wall Walks
25 x Snatches @ 29kg/65lbs
3 x Wall Walks
50 calorie Row

Results: Rx for 55-59 Masters is 5 x Half Wall Walk, which seemed dumb and overly complex so instead just did 3 full WW. Got up to 11 reps on the rower in the last round at the time cap. 22:26 to finish all reps including changing weights.

Weighted Pullups then Row, HSPU and Burpee Pullups

By cbroccoli | 25/02/2025 - 19:13 |25/02/2025 Body Weight, Couplet, G, Long (< 20 min), Upper Body/Arms

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Inspired by the CF New England WOD from 24 Feb…

8 rounds

5 x Strict Pullups
3 x Strict Pullups @ 10kg
2 x Strict Pullups @ 20kg
1-1-1-1-1 x Strict Pullup @ 30kg

Then for time and total reps, including Buy In/Cash Out…

Buy In

Row 1000m

Then EMOM for 7 minutes

Minute 1 – 4 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 2 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 3 – 2 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 4 – 1 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 5 – 2- x Handstand Pushups plus Max Reps Burpee Pullups
Minute 6 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 7 – 4 x Handstand Pushups plus Max Reps Burpee Pullups

Cash Out

Row 1000m

Results: Metcon 18:13 / 30 BPU.

HSPU, DL, Ring Dips, Power Cleans, Pullups and Thrusters

By cbroccoli | 18/02/2025 - 07:37 |18/02/2025 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G

Crossfit Mainsite WOD from Feb 8…For time (time cap 20 minutes)

30 x Handstand Pushups
30 x Deadlifts @ 185lbs/85kg
30 x Ring Dips
30 x Power Cleans @ 120lbs/55kg
30 x Pullups
30 x Thrusters @ 65lbs/30kg

Results: Completed only 3 Thrusters at the time cap. Guidance says you should be able to complete this WOD in under 15 minutes, so I guess my scaling was too heavy (had only completed 27 Power Cleans at 15 minutes)… should have gone with the women’s Rx weights…155-95-65lbs (70-43-30kg). Maybe next time.

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.

Back Squats then Front Squats and Wall Walks

By cbroccoli | 28/01/2025 - 07:20 |22/02/2025 Body Weight, Couplet, Long (< 20 min), Lower Body/Legs, Task Based, W-G

4 rounds of

5 x Back Squats @ 93% of 5RM

Then the Steetparking WOD from 22. January

20 x Barbell Front Squats @ 75lbs
3 x Wall Walks
18 x Barbell Front Squats
3 x Wall Walks
…
2 x Barbell Front Squats
3 x Wall Walks

Results: Used 200lbs/91kg for the Back Squats. Metcon 20:22.

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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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