Category Archives: Task Based

For time, perform x rounds of…

Deadlifts then an AMRAP

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Part A: Not for time do Deadlifts with the following rep scheme, scale weight as appropriate:

  • 5 x @ 135lbs
  • 5 x @ 185lbs/84kg
  • 5 x @ 235lbs
  • 3 x @ 285lbs
  • 2 x @ 295lbs
  • 1 x @ 300lbs/136kg
  • 1 x @ 300lbs
  • 10 x @ 185lbs

Part B: First do AMRAP in 4 mins, rest 3 minutes, then do AMRAP in 6 minutes, rest 3 minutes, then do the complete set for time (taken from Atomic Crossfit’s When Pigs Fly):

  • 100 x DUs
  • 10 x Box Jumps
  • 5 x Burpees
  • 10 x Pullups
  • 5 x Front Squats @ 115lbs/52kg
  • 10 x KB Swings @ 24kg
  • 5 x Cleans @ 115lbs/52kg
  • 10 x Wall Ball shots @ 9kg
  • 100 x DUs

Results:  Set 1 made it to 3 Wall Balls, Set 2 made it to 10 DUs at the bottom, Set 3 finished in 8:32.  136kg is a PR for Deadlifts.

Front Squats then Thrusters and Pullups

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Not for time, warm up with 2 rounds of:

  • 10 x Pushups
  • 10 x Goblet Squats @ 16 then 24kg
  • 10 x Reverse Rows @ 45 degrees
  • 2 x Wall Walks

Every 4 minutes for 20 minutes do:

  • 5 x Front Squats @ 155lbs/70kg
  • 3 x Weighted Ring Pullups @ 20lbs/9kg

Then do 5 rounds for time of:

  • 9 x Thrusters @ 95 lbs/43kg
  • 9 x Pullups

Results:  Worked up to the front squat with 3 sets of 5 at increasing weight.  For the metcon, 7:02.  Not bad considering it is the same weight and reps as FRAN.

Muscle Up Work plus Sumo Deadlift Highpulls and Plyo Pushups

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Work on Muscle Up Progressions.  Do 5 rounds of each

  • 5 x Reverse Ring Rows with False Grip
  • 3 x False Grip Hang to Pullup
  • 3-5 x Ring Kipps

Then do a repeat of the Jan 29, 2015 workout.  For time complete the following while EMOM doing 3 Burpees:

  • 25 x Sumo Deadlift Highpull (used 32kg kettlebell)
  • 10 x Plyo Pushups
  • 20 x SDLHP
  • 15 x Plyo Pushups
  • 15 x SDLHP
  • 20 x Plyo Pushups
  • 10 x SDLHP
  • 25 x Plyo Pushups

Results:  Learned that my ring kipps were too weak so really tried to get a good swing going.  Also need to focus on the position at the top of the kip, specifically maintaining the hollow rock position so I am able to get the hip flip into transition.   For the AMRAP, completed in 10 minutes exactly.

Muscle Up Progessions then Back Squat and Dips with Rowing

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Do 3 sets of each of the following muscle up progressions (do 3 sets of the first, then 3 of the second, then 3 of the third).  Rest as needed between sets and exercises.

  • 10 Second False Grip Hang
  • 3 x False Grip Hang to Pullup
  • 5 x Ring Kipps
  • 5 x Muscle Up Transitions

EMOM for 10 minutes do (5 rounds of each):

  • Even minute – 5 x Back squat
  • Odd minute – 8 x Strict Ring Dips

Then for time:

  • Row 1000m

Results:  For the back squats worked up to 75lbs/80kg, then used this weight for the 5×5 rounds.  Row in 3:45.