Bike – Page 3 – Fitness Managed

Handstand work then T2B, Wallballs and Bike

By cbroccoli | 05/01/2025 - 18:20 |06/01/2025 Body Weight, Medium (< 15 min), Time Based, Triplet, Upper Body/Arms, W-G-M

Take 20 minutes and work on Handstands and Planche or whatever you feel you need to work on.

Then, inspired by CF New England’w WOD from Nov 25…

AMRAP in 7 minutes of

30 x Toes to Bar
30 x Sandbag Thrusters/Wall Balls
Max Distance Bike

Immediately followed by AMRAP in 5 minutes of

20 x Toes to Bar
20 x Sandbag Thrusters/Wall Balls
Max Distance Bike

Immediately followed by AMRAP in 3 minutes of

10 x Toes to Bar
10 x Sandbag Thrusters/Wall Balls
Max Distance Bike

Results: Metcon 3.8km.

Bike, DB Push Press and Pullups

By cbroccoli | 18/12/2024 - 08:08 |20/12/2024 Light Weights, Time Based, Triplet, Very Long (>20 min), W-G-M

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The Crossfit New England WOD from Nov 2.

AMRAP in 30 minutes

1000m Bike
20 x Dumbbell Push Press @ 16kg per Hand
1000m Bike
20 x Pullups

Results: 4 rounds plus 2000m Bike, 20 Push Press and 17 Pullups.

Front Squats then Bike Sprints

By cbroccoli | 05/12/2024 - 18:58 |08/12/2024 Body Weight, Lower Body/Legs, M, Singlet, Task Based, Very Long (>20 min)

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3 rounds

5 x Front Squat @ 85-90% of 6RM from last time

Rest 2 minutes, then 2 rounds, resting 2 minutes between rounds

20 x Kettlebell Goblet Squats @ 32kg

Then the Crossfit New England WOD from Sept 17… 3 rounds for time with a 1:1 work rest ratio (should be a partner WOD where one partner works while the other rests)…

Bike 500m
Rest 1:1
Bike 1000m
Rest 1:1
Bike 1500m
Rest 1:1

Results: Used 170lbs for the Front Squats. Metcon 23:24.

Strict Presses then Power Cleans, Bike and Dips

By cbroccoli | 30/10/2024 - 14:07 |03/11/2024 Heavy Weights, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms, W-G-M

8 rounds to work up to a heavy 1RM

5-5-3-3-2-1-1-1 x Strict Press

Then 3 rounds of

Max Unbroken Strict Press @ 80% of above 1RM
Rest 2 minutes between sets

Then for time

9-6-3 x Power Cleans @ 135lbs
400m Bike
15-12-9 x Dips
400m Bike

Results: Strict Press 80-95-115-125-135-145-155-150lbs/68kg. Used 120lbs for the second part 6-5-4. Metcon 11:25

Bike, Row, T2B, Cleans and Presses

By cbroccoli | 22/10/2024 - 20:09 |24/10/2024 Chipper, Long (< 20 min), Medium Weights, Time Based, W-G-M

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Inspired by Crossfit New England’s Absolute Zero WOD…

AMRAP in 3 minutes

1000m Bike
Max Toes to Bar

Immediately followed by AMRAP in 3 minutes

1000m Bike
Max Dumbbell Hang Power Clean @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

500m Row
Max T2B

Immediately followed by AMRAP in 3 minutes

500m Row
Max DB Strict Press @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

1000m Bike
Max T2B

Immediately followed by AMRAP in 3 minutes

1000m Bike
Max DB Hang Power Clean @ 16kg

Results: Metcon 17-18/11-16/16-14.

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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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