Category Archives: Task Based

For time, perform x rounds of…

Front Squats and Weighted Pullups then Row, Dips, Pullups and Gobet Squats

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3 rounds of

  • 1 x Pause Front Squat @ 65% of 1RM
  • 6 x Front Squat
  • Rest 30 seconds
  • Max Weighted Pullups @ 10kg
  • Rest 2 minutes

Then 3 rounds for time

  • 18 Calorie Row
  • 15 x Dips
  • 12 x Goblet Squats @ 24kg
  • 9 x Pullups

Results: Used 145lbs/65kg for the Front Squats. Metcon 10:39.

Back Squat then DB Snatch, Burpees and DB Thrusters

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Started going to Crossfit Interlaken on Fridays when we have no plans to go anywhere. Today’s workout was…

5 rounds, increase weight per round for a 1RM…

  • 8-5-5-3-1 x Back Squat

Between each round 30 second Handstand Hold.

Then for time, the Ellen benchmark WOD.

  • 20 x Burpees
  • 20 x Alternating Dumbbell Snatches ( Rx is 21 but then one arm gets one extra Rep, so we modified)
  • 12 x Dumbbell Thrusters

Results: Got up to 105kg on the Back Squat. Used 17.5kg for Ellen (1 DB for the Snatch, 2 DBs for the Thruster) 11:45.

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.