Long (< 20 min) – Page 49 – Fitness Managed

Front Squats then Man Makers, Toes to Bar and DUs

By cbroccoli | 26/10/2018 - 07:10 |26/02/2022 Long (< 20 min), M-G, Medium Weights, Time Based, Triplet

Every 2 minutes for 14 minutes (7 sets) do Front Squats

5 reps @ 135lbs
4 reps @ 150lbs
3 reps @ 160lbs
2 reps @ 170lbs
1 rep @ 185lbs
3 reps @ 170lbs
max reps @ 160lbs

Then AMRAP in 20 minutes

6 x Man Makers @ 12kg
9 x Toes to Bar
30 x Double Unders

Results: 6 reps for the last round of the front squats. For the metco 7 rounds plus 1 rep.

OH Reverse Lunges, Box Jumps, Toes to Bar and Row

By cbroccoli | 12/09/2018 - 19:33 |12/09/2018 Chipper, Long (< 20 min), M-W, Medium Weights, Time Based

CF New England WOD from September 5.

AMRAP 20 minutes

30 x Overhead Reverse Lunge @ 95 lbs
30 x Box Jumps
30 x Toes to Bar
30 Calorie Row

Results: 1 round plus 38 reps. The second round of Lunges was very hard… good workout though. Rowed 30 Calories in 4:45 on my rower.

Front Squats then Kettlebell Swings, Pushups, Sandbag Thrusters, Row

By cbroccoli | 06/09/2018 - 07:04 |26/02/2022 Chipper, EMOM, Light Weights, Long (< 20 min), M-G

Every 3 minutes for 12 minutes

4 x Front Squats

Then 3 rounds for max reps/calories

1 minute Kettlebell Swings
1 minute Pushups
1 minute Sandbag Thrusters @ 30lbs
1 minute Weighted Situps @ 16kg
1 minute Row for calories
Rest 1 minute

Results: Front Squat 115-135-165-175lbs. Metcon 101-91-93 reps.

HSPU and Pullups then OH Reverse Lunges, Row, T2B, Burpees and Thrusters

By cbroccoli | 25/08/2018 - 10:45 |25/08/2018 Chipper, Light Weights, Long (< 20 min), M-G, Task Based

Every 90 seconds for 15 minutes (5 rounds of each) alternate the following, focus on full ROM and good form.

Even Rounds – 3 – 5 x Handstand Pushups
Odd Rounds – 3 – 5 x L-Sit Pullups

Then for time

50 x Alternating Single Arm Overhead Reverse Lungs @ 18kg
500m Row
50 x Toes to Bar
150 x Double Unders
50 x Sandbag Thursters

Results: For the alternating lunges did sets of 10-15 per hand then switched. Metcon in 19:08.

Snatches and Overhead Squats

By cbroccoli | 18/08/2018 - 06:35 |18/08/2018 Long (< 20 min), Medium Weights, Task Based, Triplet, W-G

EMOM for 6 minutes

1 x Overhead Squat @ 45lbs

Then every 3 minutes for 18 minutes (6 rounds)

Frist two rounds – 3 x High Hang Snatch plus Overhead Squat
Second two rounds – 3 x Hang Snatch plus Overhead Squat
Third two rounds – 3 x Power Snatch plus Overhead Squat

Increase weight per round.

Then 6 rounds for time

12 x Pullups
9 x Power Snatch @ 65lbs
6 x Overhead Squat @ 65lbs

Results: For the Snatches 45-55-60-65-75-80lbs. For the metcon 17:20 (started with 12 snatches, 9 OHS and 6 pullups but switched to the above halfway through since 6 pullups seemed too easy).

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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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