Very Long (>20 min) – Page 23 – Fitness Managed

Situps then Burpees, Pushups and KBS

By cbroccoli | 08/09/2020 - 07:01 |08/09/2020 Body Weight, Chipper, M-G, Time Based, Very Long (>20 min)

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Georgie WOD from Wodell.

Buy-in 65 Situps immediately followed by:

AMRAP in 21 minutes

7 x Burpees
11 x Pushups
22 x Kettlebell Swings @ 24kg

Results: Metcon 8 rounds plus 38 reps (I miscounted again and did 9 Burpees per round).

50xKBS then Run, Pushups and Cleans

By cbroccoli | 03/09/2020 - 07:41 |03/09/2020 Medium Weights, Task Based, Triplet, Uncategorized, Very Long (>20 min), W-G-M

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Buy in

50 x Unbroken Kettlebell Swings @ 24kg

For time

Run 1600m
30 x TRX Atomic Pushups
15 x Hang Power Clean @ 115lbs
30 x TRX Atomic Pushups
Run 1600m

Results: Metcon 23:53. Final 1600m was tough.

Planks then Run, Power Cleans and Burpees

By cbroccoli | 04/08/2020 - 20:29 |04/08/2020 M-W, Medium Weights, Time Based, Triplet, Very Long (>20 min)

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EMOM for 12 minutes (3 rounds)

45 Second Plank
45 Second Side Plank Left
45 Second Side Plank Right
45 Second Superman

Then 4 rounds of (CFNE WOD from August 1)

Run 400m followed immediately by 3 set of
5 x Power Clean @ 110lbs
5 x Burpees

Results: Metcon 21:46.

Run, Goblet Squats, Pushups and Sandbag Pull Through

By cbroccoli | 24/07/2020 - 07:01 |24/07/2020 Chipper, Medium Weights, Task Based, Very Long (>20 min), W-G-M

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For time perform the following, every 2 minutes, stop and run 200m (Based on this Street Parking Instagram WOD)

50 x Goblet Squats @ 24kg
50 x Pushup + Sandbag Pull Through @ 30lbs
50 x Goblet Squats @ 24kg

Results: 22:14. Started with the Goblet Squats so finished 49 of those reps in the first 2 minutes. To make it last longer, start with the 200m run. Seems like I ended up with around 40 seconds per round to work down the reps.

Tempo Back Squats then Double Unders and HSPU

By cbroccoli | 23/07/2020 - 07:22 |23/07/2020 Body Weight, Couplet, M-G, Task Based, Very Long (>20 min)

Every 3 minutes for 9 minutes

3 x Tempo Back Squat (33×1)

For time, The Box WOD from July 22, 2020.

50 x Double Unders
21 x Handstand Pushups
50 x Double Unders
18 x Handstand Pushups
50 x Double Unders
15 x Handstand Pushups
50 x Double Unders
12 x Handstand Pushups
50 x Double Unders
9 x Handstand Pushups
50 x Double Unders
6 x Handstand Pushups
50 x Double Unders
3 x Handstand Pushups

Results: Back Squats felt really good 135-165-185lbs. Metcon 23:27.

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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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