Category Archives: Task Based

For time, perform x rounds of…

Back Squats and T2B, Rowing and then Pullups and Pushups

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Not for time do Back Squats and between each set do 7 x Toes to Bar:

  • Set 1 – 5 reps @ 60kg
  • Set 2 – 5 reps @ 65kg
  • Set 3 – 5 reps @ 70kg
  • Set 4 – 5 reps @ 75kg
  • Set 5 – 3 reps @ 80kg
  • Set 6 – 2 rep @ 90kg
  • Set 7 – 2 reps @ 95kg (new max)
  • Set 8 – 5 reps @ 80kg

Rest and then for time:

  • Row 1000m

Rest and then do AMRAP in 9 minutes of:

  • 7 x Kipping Pullups
  • 7 x HSPU

Results:  1000m in 3:41.  AMRAP 6 rounds plus 7 pullups.

Plate Walks and Front Squats then Kettlebell Swings and V-Ups

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Part A: Practice Handstand Plate Walks

Part B: Perform 5 rounds of the following

  • 5 x Front Squats @ 50kg
  • Rest 2 minutes

Part C: Then for time do the following:

  • 40 x Kettlebell Swings
  • 10 x V-Ups
  • 30 x Kettlebell Swings
  • 10 x V-Ups
  • 20 x Kettlebell Swings
  • 10 x V-Ups
  • 10 x Kettlebell Swings
  • 10 x V-Ups

Results:  For Part A, my original idea was to do 5 rounds of Handstand Shoulder Touches but I decided I am no where near ready for that yet so I practiced plate walks instead.  By the end I could get 4  in relatively controlled form (2 per hand) before losing balance and having to come down.  It seems like you need to concentrate on shifting weight from one hand to the other as you step up and down, I can see how these are a good progression to handstand walks.

For Part C, 6:15.  All rounds of swings went unbroken.

For the Record:  Second day in a row I was able to do a round of 50 unbroken Double Unders during my warm-up!  Finally 🙂

Split Squats plus ACF’s Family is Forever

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Not for time do 5 rounds of:

  • 5 x Racked Split Squats @ 40kg

For time complete the following while EMOM doing 5 Bar Hop Burpees (inspired by Atomic Crossfit’s Family is Forever).

  • 25 x Sumo Deadlift Highpull (30kg)
    10 x Plate Pushups
    20 x SDLHP
    15 x Plate Pushups
    15 x SDLHP
    20 x Plate Pushups
    10 x SDLHP
    25 x Plate Pushups

Results:  AMRAP took 13:54 (that was 65 burpees!).  HR max = 174 / ave = 165.  This was amazingly hard.  Maybe because on Atomic Crossfit they only had 3 burpees and I messed up and did 5.

Front Squats then Burpees, Thrusters, Pullups and Double Unders

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Not for time, perform the following:

  • 5 x Front Squats @ 40kg
  • 5 x FS @ 50kg
  • 5 x FS @ 53kg
  • 5 x FS @ 60kg
  • 5 x FS @ 63kg

Then, for time do 1 round of:

  • 21 x Burpees
  • 15 x Thrusters @ 43kg
  • 9 x Strict Pullups
  • 200 x Double Unders
  • 9 x Strict Pullups
  • 15 x Thrusters
  • 21 x Burpees

Results:  Front Squats went so well, tried to make 68kg (bodyweight) but was unable to clean that weight at the end of the round.  For the Metcon 14:58 HR max = 175 / ave = 165. Brutal, thrusters suck on the wrists (funny that the front squats above did not).  Graph below is interesting… long plateau in the middle must be the double unders and the plateau at the end the final 21 burpees.

 

Heart Rate During Metcon

Heart Rate During Metcon