Task Based – Page 148 – Fitness Managed

Deadlifts then “Christine”

By cbroccoli | 30/01/2017 - 19:24 |30/01/2017 Body Weight, M-W, Medium (< 15 min), Task Based, Triplet

Not for time do 6 sets of deadlifts increasing weight each set

Set 1 – x 5 reps
Set 2 – x 5 reps
Set 3 – x 3 reps
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 2 reps @ 80% of max

Rest as needed between sets.

Then do “Christine” three rounds for time of:

Row 500 Meters
12 Deadlifts @ Bodyweight
21 Box Jumps

Results: 80% is 240lbs/110kg so stopped there. Bodyweight is around 72kg. Did the metcon in 13:58.

Kettlebell Swings and Dips

By cbroccoli | 28/01/2017 - 15:44 |28/01/2017 Couplet, Light Weights, M-G, Task Based, Very Long (>20 min)

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For time do 5 rounds of:

10 x Kettlbell Swings
3 x Weighted Dips, rest 30 seconds
15 x Kettlebell Swings
3 x Weighted Dips, rest 30 seconds
25 x Kettlebell Swings
3 x Weighted Dips, rest 30 seconds
50 x Kettlebell Swings
3 x Weighted Dips, rest 3 minutes

Results: Third time I did this type of workout. Took a total of 44:34 this time (44:50 and 43:57 the other two times).

Row, Kettlebell Swings, Pushups, Box Jumps and Pullups

By cbroccoli | 14/01/2017 - 20:35 |15/01/2017 Body Weight, Chipper, M-G, Task Based, Very Long (>20 min)

For time do 3 rounds of:

Row 500m
40 x Kettlebell Swings @ 24kg
30 x Pushups
20 x Box Jumps
10 x Pullups

Results: 24:33

Deadlifts then Double Unders and Toes to Bar

By cbroccoli | 11/01/2017 - 19:21 |11/01/2017 Body Weight, Couplet, M-G, Task Based

Every 3 minutes for 15 minutes (5 rounds) do

5 x Deadlifts increase weight each round

Then for time do:

100 x Double Unders
20 x Toes to Bar
80 x Double Unders
16 x Toes to Bar
60 x Double Unders
12 x Toes to Bar
40 x Double Unders
8 x Toes to bar
20 x Double Unders
4 x Toes to Bar
10 x Double Unders
2 x Toes to Bar

Results: For the Deadlifts did 165, 205, 225, 265, 275. The last set was more like 1.1.1.1.1 with 15-20 second pauses between lifts. For the metcon part completely messed it up and did 20, 18, 16, 14 toes to bar before figured out that I would not get to the end :-P. Finished my version in 13:00.

Snatches and Core Work

By cbroccoli | 09/01/2017 - 18:18 |10/01/2017 Heavy Weights, Singlet, Task Based, W

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A light day due to time constraints.

Take 20 minutes and work up to a 3 rep max of Power Snatches.

Then not for time do 3 rounds of:

10 x Weighted Situps
10 x Russian Twist

Then not for time:

30 x Barbell Rollouts with 95lbs/43kg on the bar

Results: For the Snatches did 65lbs, 75lbs, 80lbs, 95lbs, 115lbs/52kg. For the last round had to break between reps so not technically a 3 rep max.

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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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