Long (< 20 min) – Page 72 – Fitness Managed

Benchpress, T2B and Lunges

By cbroccoli | 07/08/2014 - 05:44 |07/08/2014 Body Weight, Long (< 20 min), Singlet, Task Based, Triplet

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Bench Press

5-5-5-5-5 @ 73kg

Four rounds for time of:

10 x OH Lunges @ 30kg (with a bar)
20 x Toes to Bar
30 x Double-Unders

Base 2 Workout

By cbroccoli | 30/07/2014 - 04:40 |30/07/2014 Couplet, Long (< 20 min), Medium Weights, Time Based

Part 10: Complete as many rounds as possible in 8 minutes of:

8 x Deadlift @ 63kg (135lbs)
4 x Handstand Pushups

Part 01: Complete as many rounds as possible in 8 minutes of:

8 x Hanging Power Cleans @ 43kg (95lbs)
16 x Hand Release Pushups

Rest 4 minutes between parts.

Crossfit Games Masters Down and Back Workout

By cbroccoli | 27/07/2014 - 11:29 |27/07/2014 Body Weight, Chipper, Long (< 20 min), Task Based

For time complete the following:

50 Box Jumps
25 Toes to Bar
50 Wall Balls
25 Ring Dips
50 Wall Balls
25 Toes to Bar
50 Box Jumps

100 Snatches

By cbroccoli | 21/07/2014 - 05:09 |27/07/2014 Couplet, Long (< 20 min), Medium Weights, Task Based

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For time do one round of:

Run 1 mile
100 Dumbbell Snatches @21kg (50 per hand)

For the snatches alternate hands for each rep so that the dumbbell starts on the ground for each rep.

Thrusters/Pullups plus Cleans/T2B Killer Metcon

By cbroccoli | 11/07/2014 - 06:26 |26/11/2014 Couplet, Heavy Weights, Light Weights, Long (< 20 min), Short (<5 min), Singlet

Push press

3-3-3-3-3-3 @ 50Kg

For time perform 8 rounds of each of the following couplets for a total of 16 rounds. Rest between couplets for a few minutes.

10 Sandbag Thrusters @ 15kg
5 Strict Pullups

then

10 Sandbag Squat Cleans @ 15kg
5 Toes to bar

As usual I was making it up as I went along, so switched from 10 to 12 reps for the first exercise about half way through the first round and then back to 10 about half way through the second because the cleans were killing me.

Keeping both at 10 will keep the overall time in a more reasonable range.

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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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