Category Archives: Task Based

For time, perform x rounds of…

Muscle Ups and Pistols then KBS and Situps

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EMOM for 12 minutes

  • Odd Rounds – 3 x Ring Muscle Ups
  • Even Rounds – 3 x Pistol Squats per leg (complete all in one leg then do other leg)

Then for time

  • 5 x Kettlebell Swings @ 32kg
  • 50 x Abmat Situps
  • 10 x Kettlebell Swings
  • 40 x Abmat Situps
  • 15 x Kettlebell Swings
  • 30 x Abmat Situps
  • 20 x Kettlebell Swings
  • 20 x Abmat Situps
  • 25 x Kettlebell Swings
  • 10 x Abmat Situps

Results: Metcon 10:52.

Cleans and Presses then Power Cleans and Bike

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Then 3 rounds of

  • 8 x Strict Press @ 65% of 3RM from last time

Every 2 minutes for 10 minutes

  • 1 x High Hang Clean @ 5-10lbs heavier than last time
  • 1 x Hang Clean
  • 1 x Clean

Then, inspired by Crossfit’s WOD from Sept 6, for time

  • 25 x Power Clean @ 75lbs
  • 1000m Bike
  • 25 x Power Clean @ 75lbs
  • 1000m Bike
  • 25 x Power Clean @ 75lbs

Results: Used 85lbs/38kg for the Strict Press. Used 120lbs/55kg for the Cleans. Metcon 12:55

Back Squats and Lunges

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7 rounds to establish a heavy

  • 1 x Back Squat

Then 2 sets of

  • Set 1 – Max Back Squats @ 80% of 1RM from above
  • Set 2 – Max Back Squat @ 70%

Then accumulate

  • 30 x Dual Kettlebell Overhead Lunges @ 14kg per hand (r+l=1 rep)

Results: Back Squat used rep scheme 5-3-3-2-1-1-1…135-155-185-205-225-240-245lbs/111kg. Part 2 @ 80%/200lbs 5 reps / @ 70%/170lbs 10 reps. Lunges in 5:33.

Cleans then Burpee Pullups and Row

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Every 2 minutes for 16 minutes

  • 1 x High Hang Clean @ 5-10lbs heavier than last time
  • 1 x Hang Clean
  • 1 x Clean

Then Every 1 minutes for 10 minutes

  • 1 x Clean First Pull Deadlifts @ 110% of 1RM

Then 3 rounds for time

  • 20 Burpee Pullups
  • 200m Row

Results: Used 115lbs/52kg for the Clean complex. Used 185lbs/85kg for the Pulls. Metcon 13:13.