Very Long (>20 min) – Page 34 – Fitness Managed

Zimmerman Hero WOD (scaled)

By cbroccoli | 02/03/2018 - 07:55 |02/03/2018 Heavy Weights, Time Based, Triplet, Very Long (>20 min), W-G

After a general warmup, take 15 minutes to warm up to Deadlift working weight.

Then AMRAP in 25 minutes

11 x Pullups (Rx is Chest to Bar)
2 x Deadlifts @ 205lbs (Rx is 315)
10 x Handstand Pushups

Results: 7 rounds plus 22 reps.

Core Work and Pullups then Run 5k

By cbroccoli | 04/02/2018 - 15:44 |04/02/2018 Body Weight, M, Singlet, Task Based, Very Long (>20 min)

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3 rounds in Pushup position, rest 1 minute between rounds

10 x Bird Dogs (total)
10 x Shoulder Taps (total)
10 x Dynamics Planks (up-down is one rep)
10 x Plank Rotations (total)
50 x Mountain Climbers (total)

Then every 3 minutes for 6 minutes (2 rounds)

Max Effort Unbroken Strict Pullups

Then run 5k

Results: Pullups 11 – 7.

Bradshaw: HSPU, Deadlifts, Pullups and DUs

By cbroccoli | 26/01/2018 - 07:10 |21/12/2018 Body Weight, Chipper, Task Based, Very Long (>20 min), W-G-M

10 rounds for time (Bradshaw Hero WOD)

3 x Handstand Pushups
6 x Deadlifts @ 185lbs
12 x Pullups
24 x Double Unders

Results: 26:34. Pullups were the limiting factor. The rest went quick.

Bench Press then Box Jumps, Thrusters, T2B, Overhead Hold and Burpees

By cbroccoli | 23/01/2018 - 15:05 |24/01/2018 Body Weight, Chipper, M-G, Task Based, Very Long (>20 min)

Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds…

3 x Bench Press

Final 2 rounds…

Max unbroken reps Dynamic Pushups (Bozu, Plate Pushups, etc.)

Then repeat of the Jan 2 workout. Three rounds for time (CF Invictus workout from December 30)

10 x Box Jumps
15 x Thrusters @ 75lbs
20 x Toes to Bar
3 Minute Dumbbell Overhead Hold @ 12kg per hand (do 3 burpees every time you need to put the dumbbells down)

Results: Bench 135-165-185-195-205 (new 3RM). 22 and 17 plate pushups with 6cm plates. Metcon 21:18. Really hard workout when done right!

Rowing Lumberjack 20

By cbroccoli | 22/01/2018 - 07:11 |21/12/2018 Body Weight, Chipper, Task Based, Very Long (>20 min), W-G-M

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The standard Lumberjack 20 calls for a 400m run instead of rowing.

For time:

20 x Deadlifts @ 165lbs/75kg
Row 500 meters
20 x Kettlebell Swings
Row 500 meters
20 x Front Squats @ 115lbs
Row 500 meters
20 x Burpees
Row 500 meters
20 x Pullups
Row 500 meters
20 x Box Jumps
Row 500 meters
20 x Dumbbell Squat Cleans @ 12kg per hand
Row 500 meters

Results: Nice long stamina workout to get the week started…. 33:18.

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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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