Category Archives: Task Based

For time, perform x rounds of…

Handstand Holds and L-Sit then Deadlifts, Situps and Bike

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Aculcumulate

  • 60 Seconds Handstand Hold

Then accumulate

  • 60 second L-Sit

Then,Crossfit New England’s “Hold Your Horses” WOD…. For time complete all three parts…

  • Bike 4k or Run 1600m

Immediatley followed by 4 rounds of

  • 8 x Deadlift @ 265lbs/220kg
  • 40 x Situps

Immediately followed by

  • Bike 4k or Run 1600m

Results: Metcon 32:55. Was able to do sets of 4 Deadlifts for all but the last round. Bike took around 8:30 per round.

Front Squats then Row and Thrusters

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Inspired by a Repwerks workout on Instagram, 3 rounds

  • 1 x Pause Front Squat @ 60% 1 RM ( 3 second pause)
  • 6 x Front Squat

Then Crossfit WOD from Jan 2, for time, 21-18-15-12-9-6-3 of

  • Calorie Row
  • Dumbbell Thrusters @ 18kg per Hand

Results: Used 135lbs/60kg for the Front Squats. Metcon 15:07.

Handstand Work then L-Sit, Hang Power Snatch and Pullups

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Spend 15 minutes working on slow press to HEADstand. See this YouTube Video for what I mean.

Then

  • 3 x 10 second Frog Stand Hold
  • 2 x 10 second Wall Facing Handstand Hold (wall walk up until very close with wall)
  • 3 x Frog Stand Press to Handstand (against wall)

Then 4 rounds of

  • 6 x Dip to L-Sit (from Bars, all in one movement, first a dip then into an L-Sit then back to Dip…, etc.)
  • Rest as needed

Then as finisher, Crossfit WOD from 08 Jan… 3 rounds for time

  • 15 x Hang Power Snatch @ 65lbs/30kg
  • 10 x Pullups

Results: Metcon 6:20.

Ring MUs then Lunges, TRX Rows and TRX Tricep Extensions

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I’ve been following these guys on YouTube for a while. They provide some good progressions and this one shows a good seated Ring Muscle Up progression.

Every 2 minutes for 10 minutes

Then EMOM for 14 minutes alternate each of the following (7 rounds of each)

  • Even Minute – 5-8 x TRX Reverse Rows
  • Odd Minute – 8-10 x TRX Tricep Extensions

Then the Crossfit WOD from 29 December, every 2 minutes for 14 minutes

  • 6 x Alternating Barbell Back Rack Reverse Lunge (3 per leg), increase weight each round

Results: Reverse Lunge 65-80-95-130-135-155lbs/70kg.