Category Archives: Task Based

For time, perform x rounds of…

Strict Press and Rows then Push Press, Toes to Bar and Double Unders

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5 rounds of

  • 3 x Strict Press
  • Rest 30 seconds
  • 6-8 x Dumbbell Bent Rows @21kg
  • Rest 90 seconds

Then 3 rounds for time (taken from CF Invictus)

  • 10 x Push Press @ 115lbs
  • 20 x Toes to Bar
  • 40 x Double Unders

Results: For the push press 95-115-125-135-145lbs (only got two at 145lbs). For the metcon 9:29.

 

Bench Press then Wall Balls, Box jumps, Deadlifts, Squats and Cleans

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Every 2 minutes for 10 minutes

5 x Bodyweight Bench Press

For time

  • 50 x Walls Balls/Sandbag Thrusters @ 30lbs
  • 40 x Box Jumps
  • 30 x Deadlifts @ 135lbs
  • 20 x Front Squats @ 125lbs
  • 10 x Power Cleans @ 125lbs

Results:  Bench Press @ 165lbs.  In the metcon had to drop the weight for the Squats and Cleans (originally were 135lbs) since my back was really fatigued, still really hard … 14:38.  Note to self… include some core activation exercises in the warmup (mtn climbers, knee tucks, situps, etc.)

Handstand Work then Pullups, OH Lunges and Snatches

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Take 10 minutes and practice kick to handstand.

EMOM for 10 minutes

  • Even Minute – 30 second Handstand Hold
  • Odd Minute – 3 x Plate Walks

For time

  • 20 x Pullups
  • 15 x OH Walking Lunges (total) with 45lbs Plate
  • 10 x Hanging Snatches @ 80lbs
  • 15x OH Walking Lunges
  • 20 x Pullups

Results:  For the metcon 5:14.