Category Archives: Task Based

For time, perform x rounds of…

Weighted Pullups and Situps then KBS, KB High Pulls and Reverse Lunges

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5 rounds

  • 3 x Weighted Pullups @ 10kg
  • 5 x Weighted Situp @ 10kg

Then 12 rounds for time

  • 5 x Kettlebell Swings @ 24kg
  • 5 x Kettlebell High Pulls
  • 5 x Front Rack Reverse Lunge (r+l=1rep) @ 20kg

Results: Metcon 12:32. Used a 20kg sandbag for the Lunges.

Run then KB DL, L-Sits and Marches

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Warm up

  • Run 4k

Then 3 rounds

  • 10 x Kickstand Deadlift @ 32kg
  • Rest 30 seconds
  • 15 second L-Sit
  • Rest 2 minutes

Then using a single Ketttlebell

  • 50 x Suitcase Hold Marches @ 32kg (total 25 steps per leg) with KB in left hand
  • Rest 1 minute
  • 50 x Suitcase Hold Marches with KB in right hand

Results: 4k in 25:23 (actually recovering from foot issue so this was my first run in a month).

Row and Pistols

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Inspired by the Crossfit WOD from 25 June…

For time

  • Row 2000m
  • Every 90 seconds stop and do 6 Altenating Pistol Squats (3 per leg)

Then EMOM for 10 minutes

  • 1-2 x Pistol Squat (focus on weak leg only)

Results: 19:16 (12 rounds plus 76 seconds). Used 10kg plate under my heel for the squats. Left leg had a lot of issues, counted some no-rep, so used that for part 2.