CrossFit 42 South

Archive for October, 2015

WOD: Friday

Thursday, October 29th, 2015
Warm-up
 300 single skips
run 400m
row 500m

Then 5x 3-5 reps of each movement in the WOD

Metcon
30min EMOM of:
1st- 10 burpee box jumps 24/20″
2nd- 10 t2b
3rd- 15 KBS 24/16kg

*Score is total rounds completed. Scale as needed

WOD: Thursday

Wednesday, October 28th, 2015
Warm-up
 20 air squats
20 pass throughs
20 air squats

Then as a group, we will work through the push jerks before moving onto the snatch work.

Weightlifting
A) Push Jerk (3×3)
Take 8min to build up to your working weight then hit 3×3 with technique as the focus over the weight moved.
B) High-Hang Snatch (3×3)
Take 8min to build up to your working weight then hit 3×3 with technique as the focus over the weight moved.
IMG_8935

WOD: Wednesday

Tuesday, October 27th, 2015
Warm-up
 3 sets of:
5 inch worms
10x :10 lizard (5 each side)
10 goblet squats
Strength
Paused Front Squat (2-2-2-2-2)
:5 pause in the bottom. Try go heavier than last weeks 3’s.
Metcon
100 double unders
60 Wall balls
100 double unders
40 Wall balls
100 double unders
20 Wall balls
*Every break on the WB = 5 burpees
IMG_8354

WOD: Tuesday

Monday, October 26th, 2015
Warm-up
 3 sets of:
15 band pull a parts
:30 hollow hold
15 russian KBS
200m jog
Strength
Deadlift
5-5-5-5-5
Between each set complete 10-15 strict chin ups.
Deadlifts are touch and go. Start around 85% of best 5rm and build based on feel.
IMG_8843

WOD: Monday

Sunday, October 25th, 2015
Warm-up
The overhead squat is the focus today. We will spend time doing our sets together as a group after our warm up
3 sets of:
10 pass throughs
10 wall squats
10 behind the neck push press
*Add weight if you wish.
Strength
If you don’t have overhead squats today is your day to work on the pvc, and slowly build it up. Working with the coaches to help get it on point.
Overhead Squat (5-5-5)
From racks
Metcon
3 rounds for time of:
15 OHS 40/30kg
800m run
*18min cut off. If you fail to meet cut off, add extra reps/meters up as seconds to your score. Scale as needed.

WOD: Saturday

Friday, October 23rd, 2015
Weightlifting
A) Hang Clean (Build to a 1rm in 15min)
These are full cleans
B) Push Jerk (build to a 1rm in 15min)
From racks
IMG_8887

Friday, October 23rd, 2015
Warm-up
 Skip for 5min. Every :30 do 15 DU

:15 dragon/lizard/twisted lizard x5 each side

Get a few reps of the workout movement under your belt

Metcon
Tabata the following for max reps in each station
1) Wall balls 9/7kg

2) KBS 24/16kg

3) Box jumps 24/20″

4) Row cals

*Rest :30 between stations.
*A Tabata interval is 8x :20 on :10 off.

0001-77762996

WOD: Thursday

Wednesday, October 21st, 2015
Warm-up
 3 sets of:
:30 side plank (left)
100m run
:30 side plank (right)
10 wall balls
Strength
Paused Front Squat
3-3-3-3-3
:3 pause at the absolute bottom. If you’ve done a 1rm start at 75% and build.
Metcon
5 rounds for time of:
10 push ups (hand release)
5 wall climbs
10 pull ups
FREE week of training at Crossfit msd

WOD: Wednesday

Tuesday, October 20th, 2015
Warm-up
 10 pass throughs
15 band pull a parts
10 wall squats

Then as a group we will start going over the snatch together.

Weightlifting
power snatch + hang power snatch (1 set every minute for 20min)
Every minute hit a set.
Build in small jumps every 5th minute if you are feeling it. Start heavy-ish..
Finisher
Row 30 cals for time
ALL OUT……

Testimonial from Ryan Smart.  Love hearing this stuff. Well done brotha.

Testimonial from Ryan Smart.
Love hearing this stuff. Well done brotha.

WOD: Tuesday

Monday, October 19th, 2015
Warm-up
 1min plank hold
30 band good morning
1min plank hold
15 band good mornings
1min plank hold

Then quickly build to 90% of your 5rm or add 5kg from last weeks weight. This is just part of the warm up, not a heavy session so don’t max out.

Metcon
3 rounds for time of:
21 box jumps 24/20″
15 t2b
9 deadlifts 110/75kg

 

Sorry for this delay. Wasn’t able to log into Wodify last night when it was meant to be up.

WOD: Monday

Sunday, October 18th, 2015

Hey crew….
Just a heads up that Wodify is down and the workout won’t be posted at 6pm as normal. I don’t know when it will be back up but this means that I can’t even do the weekly programming video.

Sorry for this but I can promise you that tomorrow will be fun anyway (aren’t they all).

 

Happy birthday to my main man, my best friend and all round good guy, Logan.

Happy birthday to my main man, my best friend and all round good guy, Logan.

WOD: Saturday

Friday, October 16th, 2015
Warm-up
 Grab a partner and complete the following:
3 sets of:
100m single arm farmer carry
100m single arm OH carry
*Swap sides every 50m. Switch person working every 100m

While your partner carries, you hold a :30 plank hold.

Metcon
15min AMRAP of:
15 t2b
20 KBS 24/16kg
100 double unders
IMG_8268

WOD: Friday

Thursday, October 15th, 2015
Warm-up
 100 single skips
2min plank hold
100 single skips
1min plank hold
100 single skips
:30 plank hold
Metcon
EMOM for 30min
1st- 15 box jumps (step down) 24/20″
2nd- 15 wall balls 9/7kg
3rd- 15 burpees

Score is how many completed rounds you get. Goal is 30 obviously.

IMG_8194

WOD: Thursday

Wednesday, October 14th, 2015
Warm-up
 3 sets of:
10 pass throughs
10 air squats
10 sit upsThen as a group we will go over the hang power snatch.

Strength
A: Hang Power Snatch (5-5-5)
Start heavy-ish and build in jumps no more than 5kg
B: Back Squat (10rm)
build to a heavy set of 10. Heavier than last time if possible.
IMG_8307

WOD: Wednesday AKA “running day”

Tuesday, October 13th, 2015

Today guys, just show up. No matter how much you don’t want to do this. You can walk if you really must. Row for those who physically can’t run.

Warm-up
 3 rounds of:
:45 rowing
:45 skipping
:45 shuttle running*
:45 leg swings (do 10 fwd and 10 side)

*Skip high knees 25m then 25m butt kicks followed by a stride through 50m back then rest remaining of the minute.

Metcon
5k Run
IMG_8190

WOD: Tuesday

Monday, October 12th, 2015
Warm-up
 3 rounds of:
10 ring rows (Perfect)
15 band pull a parts
5 inch worms to hollow
Strength
Shoulder Press (5-5-5-5-5)
Start pretty heavy and build across the sets.
Metcon
5 RFT of:
15 push ups (hand release)
10 push press*
*Use heaviest 5rm press.
1385213_10151861605535256_126885315_n

WOD: Monday and weekly training video

Sunday, October 11th, 2015
Warm-up
 3x
15 band good mornings
:15 dead hang + :15 active hang
200m jog

Then….
Build to 85% of your 5rm deadlift for a quick 3×5.
*TIGHT, PERFECT, SPEED

Metcon
For time:
1km row
30 deadlifts 100/70kg
50 pull ups

 

Weekly training

WOD: Saturday

Friday, October 9th, 2015
Warm-up
 3 rounds of:
5 inch worms
10 pass throughs
:20 dead hang (supinated grip)
100-150 single skipsThen build to a moderate-heavy OHS in 4 sets of 5 reps. Idea is to go heavier than the Rx weight in the WOD…

Metcon
With a partner and one athlete working at a time complete the following:
25min AMRAP of:
20 wall balls 9/7kg
20 OHS 40/30kg
400m run
 IMG_8033

WOD: Friday

Thursday, October 8th, 2015
Warm-up
Get here early and row 1km
EMOM for 10min
Odd- 10 KBS
Even- 10 air squats
In remaining time of the minutes alternate between a pigeon position stretch and dragon position.
Weightlifting
Hang Power Clean (1rm)
8min to find 1rm. Work fast
Metcon
12min AMRAP of:
10 Sumo deadlift high pull 40/30kg
10 burpees over the bar
IMG_8106

WOD: Thursday

Wednesday, October 7th, 2015

Warm-up

(No Measure)

3 rounds at a moderate pace of:

625m run

400m row

20 walking lunges

:30 Lizard (each side)

:30 pigeon each side

Go at your own pace then start squats at your own pace. Focus is on the strength work but this is a little bit of huffy puffy to get you going.

Strength

Pause Back squat (5×5 (:3 pause at the bottom))

Use around 70-75% of last weeks 1rm. More or less based on ability.

Pause DEEP in the hole.

IMG_8120