Category Archives: Task Based

For time, perform x rounds of…

Snatches and Overhead Squats

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EMOM for 6 minutes

  • 1 x Overhead Squat @ 45lbs

Then every 3 minutes for 18 minutes (6 rounds)

  • Frist two rounds – 3 x High Hang Snatch plus Overhead Squat
  • Second two rounds – 3 x Hang Snatch plus Overhead Squat
  • Third two rounds – 3 x Power Snatch plus Overhead Squat

Increase weight per round. 

Then 6 rounds for time

  • 12 x Pullups
  • 9 x Power Snatch @ 65lbs
  • 6 x Overhead Squat @ 65lbs

Results:  For the Snatches 45-55-60-65-75-80lbs.  For the metcon 17:20 (started with 12 snatches, 9 OHS and 6  pullups but switched to the above halfway through since 6 pullups seemed too easy).

Deadlifts then KBS, Reverse Lunges and Box Jumps

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The deadlift part is a repeat from last week taken from the CF Invictus WOD from today.  Should be good at building good Deadlift stability…

5 rounds

  • 10 x Deadlift @ 50% 1RM
  • 10 x Deadlift @ 60%
  • 10 x Deadlift @ 65%
  • 8 x Deadlift @ 75%
  • 6 x Deadlift @ 80%

Rest 2-3 minutes between sets.

Then do 5 rounds for time of

  • 24 x Kettlebell Swings @ 24kg
  • 12 x Alternating Reverse Lunge with Kettlebell in Goblet position (R+L = 2 reps)
  • 12 x Box Jumps

Results:  Deadlift 155-185-210-230-240lbs (ended at 255lbs last time).  Metcon in 13:41.

“Crossfit Total” (2018 Crossfit Games WOD Modified)

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After a general warm up, begin with 3 rounds of the the following complex, start with an empty/light bar and increase weight per round.

  • 1 x Deadlift
  • 1 x Hang Clean
  • 1 x Strict Press
  • 1 x Back Squat
  • Repeat for a total of 3 consecutive sets

Then for the main WOD, the goal is to cycle through the three exercises to reach a 1RM of each.  Start each round fairly heavy so that for the 3 singles you are already close to the 1RM.  Every 2 minutes for 34 minutes (10 minutes per exercise)… 

  • 3 x Back Squat
  • 2 x Back Squat
  • 1 x Back Squat
  • 1 x Back Squat
  • 1 x Back Squat
  • Rest 2 minutes,  reset weights
  • 3 x Strict Press
  • 2 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press
  • Rest 2 minutes, reset weights
  • 3 x Deadlift
  • 2 x Deadlift
  • 1 x Deadlift
  • 1 x Deadlift
  • 1 x Deadlift

Results:  Back Squats 135-165-185-215-230lbs.  Strict Press 115-135-145-155 (failed)-150(failed).  Deadlift 185-225-255-275-295lbs.

Run, Power Clean, Push Press and Toes to Bar

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For time

  • Run 800m
  • 21 x Clean and Press @ 95lbs
  • 21 x Toes to Bar
  • Run 400m
  • 15 x Clean and Press
  • 15 x Toes to Bar
  • Run 200m
  • 9 x Clean and Press
  • 9 x Toes to Bar

Results:  17:24.  My distances were off so only ended up doing about 750m, 300m, 200m.  Good workout though.  To make it longer, do 2 rounds at 400m/15 reps and 3 rounds at 200m/9 reps (that was my original plan but wimped out).  Probably good to drop the weight to 80lbs for the long version.