Category Archives: Task Based

For time, perform x rounds of…

Front Squats, Pistol Squats and HSPU then KB Clean and Press, Burpees and Lunges

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Every 3 minutes for 9 minutes

  • 3 x Front Squat @ 85-90% of 1RM from last time

Then every 3 minutes for 9 minutes

  • 10 x Alternating Pistol Squats (5 per leg)
  • 5 x Deficit Handstand Pushups

Then 4 rounds for time

  • 10 x Alternating Single Kettlebell Clean and Press (5 per side) @ 20kg
  • 15 x Burpees
  • 20 x Alternating Goblet Lunges (10 per leg) @ 20kg

Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.

DB Push Press, Power Cleans and Row

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Inspired by Crossfit New England’s ‘Smoke on the Water’ WOD from Aug 9. For time…

1 round of

  • 21 x DB Power Clean @ 14kg per hand
  • 21 x DB Push Press @ 14kg per hand
  • Row 1000m

Then 3 rounds of

  • 7 x DB Power Clean @ 14kg per hand
  • 7 x DB Push Press @ 14kg per hand

Then

  • Row 1000m

Then 7 rounds of

  • 3 x DB Power Clean @ 14kg per hand
  • 3 x DB Push Press @ 14kg per hand

Then

  • Row 1000m

Results: 19:52… averaged approx. 6:38 per round.

Deadlifts, Box Jumps, Double Unders and Handstand Walk

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Every 3 minute for 9 minutes

  • 3 x Pause Deadlift (2 second pause below the knee) @ 80% of 3RM

Immediately followed by every 3 minutes for 6 minutes

  • 6 x Touch and Go Deadlifts @ 80% of 3RM

Then 2 round, rest as needed

  • 10 x High Box Jumps

Then for time

  • 3 x Dumbbell Deadlift @ 34kg per hand
  • 100 x Double Unders
  • 3-4m Handstand Walk
  • 6 x DB Deadlift
  • 100 x Double Unders
  • 3-4m Handstand Walk
  • 9 x DB Deadlift
  • 100 x Double Unders
  • 3-4m Handstand Walk

Results: Used 110kg for the Deadlifts. Not sire about my form during the pause…. felt like my shoulders were slumping. Box Jumps around 90cm. Metcon 11:05. Suggest subs for the Handstand Walk… 6 x Plate Walks or 2 x Wall Walks.

Front Squats and Hip Thrusts then Row, DB Push Press, DB Front Squat

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Take 5-7 rounds and work up to a heavy

  • 1 x Front Squat

Then 4 rounds of

  • 15 x Hip Thrusts with one second pause at the top @ 135lbs/60kg

Results: Front Squat

  • 3×135
  • 3×165
  • 3×185
  • 1×195
  • 1×205
  • 1×215
  • 1x220lbs/100kg

Matched my old 1RM from some years ago, so happy with that. Hip Thrusts took a lot of time so didn’t do a metcon today.