Long (< 20 min) – Page 66 – Fitness Managed

Rum 1 Mile plus a 21-15-9 Metcon of Thrusters and Situps

By cbroccoli | 10/09/2015 - 05:29 |10/09/2015 Favorite, Long (< 20 min), M-G, Medium Weights, Task Based, Triplet

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For time perform the following:

Run 1 Mile (1600m)
Rest / Transition 45 seconds
21 x Thrusters @ 35kg (77lbs)
21 x Situps
15 x Thrusters
15 x Situps
9 x Thursters
9 x Situps
Rest / Transition 45 seconds
Run 1 Mile

Results: First mile in 6:51 (new PR). Total time 24:18.

Sunday Workout, 04.09.2015

By cbroccoli | 06/09/2015 - 04:14 |08/09/2015 Heavy Weights, Long (< 20 min), M, Singlet, Task Based, W

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Perform Front Squats in the following rep scheme. Between each round do 3 Chest to Ring Pullups.

5 x 30kg
5 x 40kg
5 x 50kg
5 x 60kg
5 x 70kg
3 x 72kg
2 x 72kg
1 x 72kg
21 x 42kg

Then for time Row 5k.

Results: 72kg is a new PR. 5k in 22:01.

Deadlifts and Kettlebell Swings then a Chipper

By cbroccoli | 15/08/2015 - 10:04 |16/08/2015 Chipper, Light Weights, Long (< 20 min), M-G, Task Based

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August 14 workout from Crossfit Invictus….Three sets of:

6-8 x Deadlift @ 90kg
Rest 20 seconds
20 x Unbroken Kettlebell Swings
Rest 3 minutes

Then for time:

Row 1000 Meters
25 x Thrusters @ 30kg
25 x Toes to Bar
100 x Double-Unders
25 x Toes to Bar
25 x Thrusters

Result: For the metcon – 17:21

OH Lunges and Strict T2B plus Front Squats and HSPU

By cbroccoli | 30/06/2015 - 19:17 |02/07/2015 Couplet, Long (< 20 min), Medium Weights, Task Based, W-G

Every 2 minutes on the minute for 5 rounds do:

5 x OH Forward Lunge @ 30kg each leg (total 10)
5 x Strict Toes to Bar

Then for time 10-9-8-7-6-5-4-3-2-1 of:

Front Squat @ 50kg
Handstand Pushups

Results: Metcon: 17:14

Dips and Pushups then DUs, Snatches and T2B

By cbroccoli | 17/06/2015 - 05:45 |17/06/2015 Long (< 20 min), Medium Weights, Time Based, Triplet, W-G-M

Every 3 minutes for 5 rounds:

3 x Weighted Dips @ 25kg
10 x Plyometric Pushups

Then perform AMRAP in 20 minutes of the following with rep scheme per round as shown:

100-80-60-40-20 Double Unders
50-40-30-20-10 Dumbbell Snatches (each hand is a rep, so in round one do 25 reps per hand) @ 20kg
25-20-15-10-5 Toes to Bar

Results: The first part worked really well. 3 minutes seems like a long time but the last round of pushups was very hard. Go heavy with the dips and full range of motion since it is only 3 reps. This will also give everyone time to check their messages between sets ;-).

For the second part did 2 full rounds plus 60 DUs, 30 Snatches and 3 T2B. So total… 100-80-60 DUs, 50-40-30 Snatches and 25-20-3 T2B. Also really hard.

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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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