Long (< 20 min) – Page 46 – Fitness Managed

Clean and Press then Run, KBS and Thrusters

By cbroccoli | 20/08/2019 - 07:05 |20/08/2019 Light Weights, Long (< 20 min), M, Task Based, Triplet

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Warm up

30 Second Lat Stretch each Side
30 Second Couch Stretch each Side
30 Second Perfect Stretch each Side
10 x Passthrus
10 x Leg Swings Forward/Back and then Side Each Leg

Then 2 rounds with empty bar

5 x Muscle Clean
5 x Strict Press
5 x Front Squat
5 x Squat Clean

Every 2 minutes for 12 minutes working to a heavy single

1 x Squat Clean and Push Press

Then 5 rounds for time

Run 200m
30 x Kettlebell Swings
20 x Thrusters @ Empty Bar

Results: Clean and Press 115-135-145-155-160-165lbs. Metcon: 19:03.

Gymnatics Work then Row, HSPU, Pullups and

By cbroccoli | 19/08/2019 - 21:03 |22/08/2019 Body Weight, Chipper, EMOM, G, Long (< 20 min)

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Adapted version of the CF Invictus Workout from August 16, 2019. Adapted since I don’t have space to do full ring or bar muscle ups so this should help to maintain the strength and skill needed.

Every 2 minutes for 18 minutes

Muscle Up Transitions from Plank x Max Reps in 45 seconds
Handstand Walk x Max Steps in 45 seconds
L-Sit x 45 seconds accumulated

For the MU transitions, do the first of the 3 progressions shown in this video. Don’t cheat on the false grip, undoubtedly the most important part of the muscle up.

Then EMOM for 20 minutes (4 rounds of each)

Row for Calories
Max Reps Handstand Pushups
Max Reps Ring Pullups (with False Grip)
Max Reps Ring Dips
Rest 1 minute

Results: For the first part, the transitions worked well, did about 5-6 per round. The handstand walks went very well 18 steps in one secton (10 in one direction 8 back). L-Sits with bent knees. For the second part Row 8/8/7/7, HSPU 10/8/6/5, Pullups 3/3/2/2, Dips 12/12/12/8.