Category Archives: Task Based

For time, perform x rounds of…

Handstand Walks and L-Sits then Bench Press, Deadlifts and HSPU

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Take 15 to 20 minutes to work on L-Sit progressions and Handstand Walks.

Then 3 rounds, resting as needed between rounds.

  • 5 x Bench Press @ 175lbs

Then for time, scaled Diane

  • 21-15-9 x Deadlift @ 185lbs
  • 15-12-9 x Handstand Pushups

Results: Handstand Walks suddenly seem to be working out really well. Was able to walk 4 x 2-3m consistently. Need to work on my leg positioning now to bring them closer together.

Bench Press as prescribed. Metcon 8:58.

Front Squats then DUs, Dumbbell Snatch and Reverse Lunges

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Inspired by the Crossfit Invictus WOD from today.

3 rounds of

  • 5 x Front Squat @ 65%
  • 3 x Front Squat @ 75%
  • 1 x Front Squat @ 85%

Rest 2 minutes between rounds.

Then every 2 minutes for 10 minutes

  • 1 x Front Squat @ 90%

Then 3 rounds for time of

  • 100 x Double Unders
  • 20 x Alternating Dumbbell Snatch
  • 10 x Dumbbell Overhead Reverse Lunge Left Hand
  • 10 x Dumbbell Overhead Reverse Lunge Right Hand

Results:  Front Squat 155-175-185lbs for the first part then 195lbs for the second part. Metcon 16:21.

Clean and Press then Run, KBS and Thrusters

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Warm up

  • 30 Second Lat Stretch each Side
  • 30 Second Couch Stretch each Side
  • 30 Second Perfect Stretch each Side
  • 10 x Passthrus
  • 10 x Leg Swings Forward/Back and then Side Each Leg

Then 2 rounds with empty bar

  • 5 x Muscle Clean
  • 5 x Strict Press
  • 5 x Front Squat
  • 5 x Squat Clean

Every 2 minutes for 12 minutes working to a heavy single

  • 1 x Squat Clean and Push Press

Then 5 rounds for time

  • Run 200m
  • 30 x Kettlebell Swings
  • 20 x Thrusters @ Empty Bar

Results:  Clean and Press 115-135-145-155-160-165lbs. Metcon: 19:03.

Deadlifts then Dumbbell Rows, Clean and Jerk, Situps and Run

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Every 2 minutes for 12 minutes

  • 8 x Deadlift @ 50%
  • 6 x Deadlift @ 60%
  • 4 x Deadlift @ 70%
  • 2 x Deadlift @ 80%
  • 2 x Deadlift @ 90%
  • 5 x Deadlift @ 75%

Then an brieviated version of the Crossfit New England WOD from August 15, 2019.

Every 2 minutes for 8 minutes

  • 10 x Dumbbell Rows @ 21kg

Then for time 10-20-30 reps of

  • Dumbbell Clean and Jerk @ 20kg per hand
  • Abmat Situps
  • Run 200m between each round

Results:  Deadlift 155-185-210-240-270-225lbs.  Metcon 16:22. 

Pullups, TRX Split Squats and TRX Pushups

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Every 2 minutes for 6 minutes

  • 5 x Back Squats

Increase weight each round (50%, 60%, 70% of 1RM)

Every 2 minutes for 6 minutes

  • 5 x Back Squats @ 80%

Then 4 rounds for time

  • 10 x Strict Pullups
  • 10 x Rear Foot Raised Split Squat @ 16kg per hand (5 per leg)
  • 15 x TRX Atomic Pushup

Then work on L-Sit Progressions…

  • 30 x Double Leg Lift in Pike Position from floor

Results:  Back Squats @ 190lbs.  Metcon in 14:37.