Task Based – Page 48 – Fitness Managed

Dips and Bench Press then Bike

By cbroccoli | 23/10/2022 - 07:19 |29/10/2022 Body Weight, M, Singlet, Task Based, Very Long (>20 min)

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3 rounds of

5 x Weighted Dips @ 20kg

Then 2 rounds of

Max Effort Weighted Dips @ 10kg

Then 6 rounds of

6-8 x Incline Dumbbell Bench @ 20kg per hand

Then went for a Bike ride.

Results: Max Dips 15 and 11 reps. Kept my rest at around 90 seconds for all rounds. Nice 25k bike ride down Haslital.

Back Squat and Hip Thrusts then Atomic Pushups, Mountain Climbers and Air Squats

By cbroccoli | 15/10/2022 - 09:21 |16/10/2022 Body Weight, Short (<5 min), Task Based, Triplet, W-G

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Back Squat

5 x @ 70-75%
3 x @ 80-85%
3 x @ 85-90%
2 x @ 90-95%
1.1.1.1.1 x @ 90+% (rest 2 min between singles)

Then 5 rounds of

10 x Hip Thrusts @ 185lbs

Then for time, including the rest, 3 rounds of

10 x TRX Atomic Pushups
10 x TRX Mountain Climbers (r+l=1 rep)
30 x Air Squats
Rest 1 minute

Results: Back Squat 185-205-215-225-235lbs.

Pullups and Front Squats then Snatch, Renegade Rows, Lunges and Situps

By cbroccoli | 12/10/2022 - 07:19 |12/10/2022 Chipper, Medium Weights, Task Based, Very Long (>20 min), W-G

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5 rounds

8 x Front Squat @ 60%
Rrest 20 seconds
8 x Wide Grip Pullup
Rest 2 minutes

Then 5 rounds for time

10 x Hang Power Snatch @ 65lbs
15 x Renegade Rows (r+l=1rep) @ 12kg
20 x Alternating Golbet Lunges @ 24kg (total 10 per leg)
25 x Abmat Situps

Results: Front Squats Squats @ 230lbs. Metcon 25:45… super hard.

Deadlifts, DB S2OH and Bike

By cbroccoli | 08/10/2022 - 11:10 |08/10/2022 Heavy Weights, M-W, Task Based, Triplet, Very Long (>20 min)

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For time

20 x Deadlift @ 60% of 1RM
20 x Dumbbell Shoulder to Overhead @ 16kg
2000m Stationairy Bike
15 x Deadlift @ 70%
15 x Dumbbell Shoulder to Overhead
1500m Stationairy Bike
10 x Deadlift @ 80%
10 x Dumbbell Shoulder to Overhead
1000m Stationairy Bike
5 x Deadlift @ 90%
5 x Dumbbell Shoulder to Overhead
500m Stationairy Bike

Results: Used 180-210-240-270lbs for the Deadlifts. 23:52.

Back Squats and Split Squats then T2B, Step Overs and Row

By cbroccoli | 04/10/2022 - 07:27 |05/10/2022 Body Weight, M-G, Task Based, Triplet, Very Long (>20 min)

1 Comment

5 rounds to work up to a heavy

3 x Back Squat

Then 3 rounds of

5 x Rear Foot Elevated Split Squats @ 50% of above weight

Then the “Tripoli” WOD from Wodwell CF…

3 rounds for time

18 x Toes to Bar
30 x Dumbbell Box Step Overs @14kg per Hand (total)
42 Calorie Row

Results: BackSquat 185-205-215-225lbs. Used 115lbs for the second part. Metcon 22:08.

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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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Category Archives: Task Based

Dips and Bench Press then Bike

Back Squat and Hip Thrusts then Atomic Pushups, Mountain Climbers and Air Squats

Pullups and Front Squats then Snatch, Renegade Rows, Lunges and Situps

Deadlifts, DB S2OH and Bike

Back Squats and Split Squats then T2B, Step Overs and Row

Variance Distribution

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My Runs…

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