Time Based – Page 107 – Fitness Managed

Sumo Deadlift Highpull, Burpees and Toes to Bar

By cbroccoli | 25/07/2014 - 11:33 |14/11/2018 Body Weight, Medium (< 15 min), Medium Weights, Time Based, Triplet

Complete as many rounds as possible in 12 minutes:

9 x Burpees
7 x Toes to Bar
5 x Sumo Deadlift Highpull @ 43Kg (95lbs)

All Upper

By cbroccoli | 02/06/2014 - 05:30 |21/08/2014 Medium (< 15 min), Medium Weights, Time Based, Triplet

Complete as many rounds as possible in 12 minutes of:

9 Burpees
6 Hang Power Cleans @ 43kg
3 Handstand Pushups

WB-BJ-T2B-DL

By cbroccoli | 25/05/2014 - 13:48 |25/05/2014 Body Weight, Chipper, Heavy Weights, Long (< 20 min), Time Based

Back Squats

5-5-5-5-5 @ 80kg

Perform AMRAP in 15 minutes of the following:

21 Wall Balls @ 10kg
15 Box Jumps
9 Toes to Bar
6 Deadlifts @ 80kg

Front Squats, Snatches, Swings, Situps

By cbroccoli | 03/05/2014 - 08:11 |04/05/2014 Heavy Weights, Light Weights, Medium (< 15 min), Short (<5 min), Singlet, Time Based, Triplet

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Front Squats

3-3-3 @ 55kg

Perform AMRAP in 12 mintues of:

5 Dumbell Snatch per hand
10 Kettlebell Swings @ 28kg
15 Situps

12-Minute Cleans, Thrusters and Kettlebells

By cbroccoli | 30/04/2014 - 04:29 |30/04/2014 Medium (< 15 min), Medium Weights, Short (<5 min), Time Based, Triplet

So the original workout taken from Crossfit Invictus the Rx WOD was…

Complete as many rounds and reps as possible in 15 minutes of:

10 Pushups with Hand Release (Games standards)
15 Wall Ball Shots (20/12 lb. to 10′ target)
20 Kettlebell Swings (24/16 kg)

I modified this since I don’t have the capability of doing Wallballs at home and I decided pushups and thrusters were too similar and I do pushups too often. I also started with some heavy cleans and presses. So mine ended up as….

Power Clean and Push Press @ 60kg (130lbs)

1-1-1-1-1

Complete as many rounds and reps as possible in 12 minutes of:

10 Hanging Cleans @ 43kg (95lbs)
15 Sandbag Thrusters with wide grip @15kg (33lb)
20 Kettlebell Swings @24kg

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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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