Category Archives: Task Based

For time, perform x rounds of…

Dips and Rows then Front Squats and T2B

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Not for time

  • 5 x Weighted Dips @ 35lbs
  • Rest 30 seconds
  • 5 x Barbell Bent Rows increasing weight each set

Then take 10 minutes and prepare for next part with 3 rounds of each movement working on mobility and form:

  • 5 x Strict Toes to Bar
  • 5 x Front Squats (start with air squats, then empty bar, then with 115lbs)

Then for time do 3 rounds of

  • 10 x Front Squats @ 115lbs
  • 10 x Toes to Bar

Results:  For the bent rows did: 95lbs, 105lbs, 115lbs, 125lbs, 135lbs.  For the metcon took 5:25.

Back Squats and KB Swings followed by DUs, Jumping Lunges, Pushups, Pullups and Burpees

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Every 4 minutes for 4 rounds do:

  • 4 x Back Squats (increase weight each round)
  • Rest 30 seconds
  • 25 x Kettlebell Swings

Then for time do:

  • 100 x Double Unders
  • 50 x Jumping Lunges
  • 50 x Pushups
  • 25 x Strict Pullups
  • 25 x Burpees

Results:  For the back squat did 135lbs, 155lbs, 185lbs, 205lbs/93kg.  Completed the metcon in 10:55.

Plank Complex then OH Walking Lunges and KB Swings, Pushups and T2B

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Perform 2 rounds for time of:

  • 60 Second Front Plank
  • Rest 15 seconds
  • 60 Second Left Side Plank
  • Rest 15 seconds
  • 60 Second Right Side Plank
  • Rest 15 seconds

Then do 6 sets of the following, rest 30 seconds between sets:

  • 6 x Overhead Walking Lunges with an empty bar (45lbs/20kg)

Then do 3 rounds for time

  • 21 x Kettlebell Swings
  • 15 x Pushups
  • 9 x Toes to Bar

Results:  For the metcon finished in 5:40.

Presses then Cleans, Burpees, Run and S2OH

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Work up to a heavy tripple on Strict Press.  Add weight each round until you cannot do 3 unbroken.

  • 3 x Strict Press

For time (taken from Crossfit Invictus with slight modification):

  • 5 Shoulder to Overhead (95 lbs)
  • 10 Power Cleans (95 lbs)
  • 15 Burpees Over the Barbell
  • 200 Meter Run
  • 15 Burpees Over the Barbell
  • 10 Power Cleans
  • 5 Shoulder to Overhead

Results: Best I could do on the strict press was 3 x 125lbs/ 56kg.  For the Metcon did 5:26.