Task Based – Page 5 – Fitness Managed

Front Squats and L-Sits then Wall Balls and Burpees

By cbroccoli | 14/02/2025 - 14:52 |14/02/2025 Body Weight, Couplet, Lower Body/Legs, M, Medium (< 15 min), Task Based

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Crossfit Interlaken WOD from today…

3 rounds of

8 x Front Squats
30 second L-Sit

Then for time, 21-18-15-12-9-6-3

Wall Balls
Burpees

Results: Used 70kg for the Front Squats. Metcon 14:40.

Weighted Pullups then Row, T2B and more Pullups

By cbroccoli | 11/02/2025 - 19:43 |12/02/2025 Body Weight, M-G, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms

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8 rounds, rest 2 minutes between rounds (break reps if needed)

7 x Strict Pullups
5 x Strict Pullups @ 10kg
3 x Strict Pullups @ 20kg
1 x Strict Pullup @ 30kg
1 x Strict Pullup @ 30kg
3 x Strict Pullups @ 20kg
5 x Strict Pullups @ 10kg
7 x Strict Pullups

Then a variation on the CF New England WOD from Jan 28, for time (time cap 18 minutes)

250m Row
20 Toes to Bar
250m Row
20 Pullups
250m Row
20 Pullups
250m Row
20 Toes to Bar
250m Row

Results: Pullups were good, easier on the second half than on the first. Metcon 14:54.

Deadlifts and Pullups then Box Jumps, Burpees and DB C&P

By cbroccoli | 07/02/2025 - 13:06 |07/02/2025 Body Weight, Full Body, Medium (< 15 min), Task Based, Triplet, W-G-M

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5 rounds

3 x Deficit Deadlifts @ heavier than last time
6 x Strict Pullups

Then 3 rounds per arm/leg, perform all reps with one arm/leg then switch to the other. Rest 1 min between rounds.

10 x Single Kettlebell Kickstand Deadlift @ 24kg
3 x Single Arm Bent Row @ 24kg

Then 5 rounds for time

10 x Box Jumps
10 x Burpees
10 x Dumbbell Hang Clean and Press @ 14kg per hand

Results: Deadlifts @ 240lbs/110kg. Metcon 11:56.

Weighted Pullups then TRX Presses, TRX Rev Rows and a Core EMOM

By cbroccoli | 29/01/2025 - 05:59 |04/02/2025 Body Weight, M-G, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms

6 rounds, rest 1 minute between rounds

6 x Strict Pullups
4 x Strict Pullups @ 10kg
2 x Strict Pullup @ 20kg
2 x Strict Pullup @ 20kg
4 x Strict Pullups @ 10kg
6 x Strict Pullups

Then 3 rounds for time

10 x TRX Tricep Extensions
10 x TRX Reverse Rows
Row 250m

Then EMOM for 12 minutes ( 4 rounds of each)

Minute 1 – 15 Second L-Sit
Minute 2 – 10 x Kettlebell Halos @ 20kg ( 5 per direction)
Minute 3 – 10 x Single Kettlebell Farmer Marches @ 20kg per side (do 10 steps with KB in one hand then switch hands and do another 5, r+l=1 rep)

Results: Metcon 7:27. L-Sit two rounds with straight legs, two with bent legs.

Back Squats then Front Squats and Wall Walks

By cbroccoli | 28/01/2025 - 07:20 |22/02/2025 Body Weight, Couplet, Long (< 20 min), Lower Body/Legs, Task Based, W-G

4 rounds of

5 x Back Squats @ 93% of 5RM

Then the Steetparking WOD from 22. January

20 x Barbell Front Squats @ 75lbs
3 x Wall Walks
18 x Barbell Front Squats
3 x Wall Walks
…
2 x Barbell Front Squats
3 x Wall Walks

Results: Used 200lbs/91kg for the Back Squats. Metcon 20:22.

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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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