Task Based – Page 50 – Fitness Managed

Bench Press then Pushups and Ring Rows

By cbroccoli | 07/09/2022 - 19:10 |07/09/2022 Body Weight, Couplet, Medium (< 15 min), Task Based, W-G

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4 rounds of

3 x Bench Press @ 185lbs

Then for time

100 x Deficit Pushups
Every time you break 5 x Ring Rows with feet raised

Then 8 rounds, resting 1 minute between rounds

8 x Close Grip Bench Press @ 75lbs/35kg

Results: Metcon 10:04.

Core Work then Sumo Deadlifts and Jackie

By cbroccoli | 07/09/2022 - 19:08 |07/09/2022 Light Weights, M-G, Medium (< 15 min), Task Based, Triplet

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4 rounds, rest as needed between rounds

10 x Stability Ball Forearm Saw
10 x Stability Ball Stir the Pot Left
10 x Stability Ball Stir the Pot Right
10 x Stability Ball Knee Tucks

4 rounds of

3 x Sumo Deadlift @ 285lbs/130kg

Then every 3 minutes for 9 minutes

25 x Hip Thrusts @ Bodyweight

Then for time, Jackie Benchmark WOD

Row 1000m
50 x Thrusters @ 20kg (empty bar)
30 x Pullups

Results: Used 155lbs/70kg for the Hip Thrusts. Jackie should be around 9 minutes but ended at 10:30.

Cleans and Presses

By cbroccoli | 03/09/2022 - 09:42 |06/09/2022 Couplet, Medium (< 15 min), Medium Weights, Task Based, W

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4 rounds work up to a heavy

3 x Power Clean

Then 4 rounds

6 x Strict Press @ 110lbs/50kg

Then for time Grace benchmark WOD,

30 x Clean and Jerk/Push Press @ 115lbs/52kg

Results: Power Cleans 150lbs. Sttict Press only 5 reps on the last round. Metcon 7:25 (compared to 6:23 in Aug 2017).

Toes to Bar, Burpees, DUs

By cbroccoli | 29/08/2022 - 07:48 |30/08/2022 Body Weight, Long (< 20 min), M-G, Task Based, Triplet

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Insppired by Crossfit New England “Tippy Toes” WOD

10 rounds for time (time cap 20 minutes)

10 x Toes to Bar
10 x Burpees
30 x Double Unders (Run 100m)

Results: Substituted DUs for the Run. Metcon 19:33.

Presses and Pullups, then Power Clean, Dips and Bike

By cbroccoli | 28/08/2022 - 19:44 |28/08/2022 Body Weight, Light Weights, M-G, Medium (< 15 min), Task Based, Triplet

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4 rounds to work up to a heavy

8 x Strict Press

Then every 3 minutes for 9 minutes

8 x Strict Press @ 75% of above max weight
8 x Strict Pullup

Then for time (inspired by WODWell’s Holton Triple WOD)…

21 x Hang Power Clean @ 80lbs/36kg
21 x Ring Dips
1000m Bike or 400m Run
15 x Hang Power Clean
15 x Ring Dips
1000m Bike or 400m Run
9 x Hang Power Clean
9 x Ring Dips
1000m Bike or 400m Run

Results: Press 75-95-105-110lbs (only 7 reps in last round). Used 75lbs for part 2. Metcon 12:04.

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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

Bench Press then Pushups and Ring Rows

Core Work then Sumo Deadlifts and Jackie

Cleans and Presses

Toes to Bar, Burpees, DUs

Presses and Pullups, then Power Clean, Dips and Bike

Variance Distribution

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Latest Updates

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My Runs…

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