CrossFit 42 South

Archive for February, 2016

WOD: Tuesday

Monday, February 29th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 rounds of:

10 step ups

10 sit ups

:30 side plank (es)

Then set up for workout and before we start we will do a few mini rounds.

30-50 DU

3x

10 box jumps

10 KBS

30-50 DU

@ moderate-workout pace

Metcon

Metcon (Time)

For time:

Buy in 150 double unders

THEN..

5 rounds of:

25 box jumps 24/20″

25 KBS 24/16kg

Buy out 150 double unders

WOD: Monday

Sunday, February 28th, 2016

CrossFit MSD – CrossFit

weekly training

Warm-up

(No Measure)

As a group we will spend time on the snatch.

Before that, hit the following:

3 sets of:

10 pass throughs

10 air squats

5 down facing dog to up facing dog

6 lizard position :3-5 alternating

Weightlifting

Snatch (3-3-3-3-3)

drop and reset. Small build each set.

Metcon

Metcon (Time)

21-15-9 of:

Burpees

Pull ups

WOD: Saturday

Friday, February 26th, 2016

CrossFit MSD – CrossFit

7am session is going to be set for the Open. Show up between 7 and 8:30am to complete the Open WOD.

If you have already done the workout on the Friday, talk to a coach, you’ll be given a workout to do or use the chance to work on skills you want to get better at.

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

WOD: Friday

Thursday, February 25th, 2016

CrossFit MSD – CrossFit

3:30-6:30pm for the Open WOD.

So many lunges!

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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WOD: Thursday

Wednesday, February 24th, 2016

CrossFit MSD – CrossFit

If you are competing in the open and have trained all week, I advise that you take today a little lighter so you can hit it hard tomorrow arvo. If you aren’t doing the WOD till Saturday morning then go for it 🙂

Warm-up

(No Measure)

Here early? Start with some double under practice

5 sets of:

10 band good morning

:30 plank hold

5 deadlifts (increase weight)

*Using the warm up to build to a challenging but NOT A MAX set of 5 deadlifts.

Metcon

Metcon (Time)

For time, complete the following:

Buy in with a 800m row

Then 3 rounds of:

30 wall balls

20 deadlifts 70/50kg

Then buy out with 50 burpees + 800m run

WOD: Wednesday

Tuesday, February 23rd, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 rounds of:

5 inch worms + 2 push ups

10 air squats

20m crawl

Then take 5min to build to a heavy-ish set of 5 push press

Then 5min mini EMOM of the WOD (less reps, use to figure out the workout)

Metcon

Metcon (AMRAP – Rounds)

EMOM till failure complete the following:

5 push press 60/40kg

5 t2b

5 burpees

If you complete 10 rounds you’ll add 1 rep to each movement every 5min until you fail. E.g min 11, 12, 13, 14 and 15 you’ll do 6 reps of each movement.

WOD: Tuesday

Monday, February 22nd, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

2×10 leg swings fwd and side + pass thoughs

16min EMOM of:

1- 15/10cal row

2- 15 wall balls

3- :45 plank hold

4- 30 skips + 20-30 DU’s

Moderate effort…

Strength

Back squat

7-5-3-7-5-3

Second wave should be heavier. Be smart on your weight choices.

Back Squat (7rep)

Back Squat (5rep)

Back Squat (3rep)

WOD: Monday

Sunday, February 21st, 2016

CrossFit MSD – CrossFit

Weekly training and talking about how the Open is going down at MSD https://youtu.be/T8ADIWwmUiU

Warm-up

(No Measure)

with a partner

One person holds the bottom of a squat while the other completes 10m inch worm + 20m walking lunge x2 sets

Then get on a bar and set up for WOD

Metcon

Metcon (3 Rounds for reps)

4min AMRAP of:

40 burpees

ME power clean and jerks 40/30kg

-rest 2min

4min AMRAP of:

30 burpees

ME power clean and jerks 60/40kg

-rest 2min

4min AMRAP of:

20 burpees

ME power clean and jerks 75/50kg

*Score is reps in each round on the PC and jerks.

Weightlifting

power clean and jerk (1rm)

10min time cut. Time will start 2min after the AMRAPs.

WOD: Saturday

Friday, February 19th, 2016

CrossFit MSD – CrossFit

Rope climbing today…. Please be sure to bring some long socks or knee sleeves to protect your shins.

Warm-up

(No Measure)

3 easy rounds of:

100m run

100 single skips

10 air squats

5 inch worms

Then….

Rope climb skill session

Metcon

Metcon (AMRAP – Rounds)

24min EMOM of:

1st- 1-3 rope climbs

2nd- 20 wall balls

3rd- 15 burpees

4th- 5 power clean t&g

Pick own weight for power clean. Score is the total completed rounds. Please scale if you know you can’t complete the reps in the minute.

WOD: Friday

Thursday, February 18th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

Tabata single skips

then straight into

Tabata lunges (hands overhead fully locked out)

*quality over speed

Then straight into

25 burpees

Strength

Back Squat (5rm)

Goal is heavier than last weeks 5

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

10 t2b

50 double unders

WOD: Thursday

Wednesday, February 17th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

30 KBS (LIGHT)

30 sit ups

30 air squats

30 KBS (LIGHT)

This should feel like easy movement. If it’s hard, scale down the reps.

Gymnastics

A1: strict pull up (5×10)

Must be UB. Scale as needed to get 8 tough reps out. If this means adding weight to make it harder, then do that too.

strict ring dips (5×10)

Must be UB. Scale as needed to get 8 tough reps out. If this means adding weight to make it harder, then do that too.

Metcon

1000m Row (Time)

Max Effort 1000m Row

WOD: Wednesday

Tuesday, February 16th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

5 rounds of:

10 band good mornings

10 leg swings fwd

10 step ups

10 leg swings side

Then quickly build to a heavy-ish of the following:

6 deadlifts

5 hang power cleans

4 thrusters

*No more than 4 sets including the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

20 box jumps 24/20″

15 deadlifts 40/30kg

10 hang power cleans 40/30kg

5 thrusters 40/30kg

WOD: Tuesday

Monday, February 15th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

2min rowing

2min plank (hold as long as you can)

2min 10 air squats + 10 pass throughs

2min :15 lizard e.s (keep switching)

Take 5min to build to a tough 5 rep OHS

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
55/40kg

Scale the muscle ups with jumping muscle ups or do 3x5c2b pull up + 5 ring dips/push up

Strength

Will start 2min after the end of the AMRAP

Turkish Get Up (5-5-5)

5 reps each side UB. Start on your non preferred side. No rest between side. Rest 2min btw sets.

WOD: Monday

Sunday, February 14th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/LhzVEqL89Bk

also, next week the CrossFit Open starts. Register now and I promise you’ll love it……

Warm-up

(No Measure)

Start with 300 single skips

3x

10m inch worm

10 glute bridges (:3 pause at top)

:30 side plank (es)

10m walking lunge

Strength/conditioning

Front Rack Lunge (8-8-8-8-8)

Try go heavier than last time from the 10s.

After each set do 50 double unders before resting.

WOD: Saturday

Friday, February 12th, 2016

CrossFit MSD – CrossFit

Warm-up

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Metcon

Metcon (Time)

for time:

60 cal row

50 deadlifts 70/47.5kg

40 t2b

30 burpees

20 front squats 70/47.5kg

10 wall climbs

WOD: Friday

Thursday, February 11th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

start with 20 pass throughs then

10min EMOM of:

Odd- 10 air squats + 5 push ups

Even- 40 skips + 5 strict pull ups

Metcon

Do with a counter/motivator. Don’t be afraid to call a NO REP. You aren’t being nice if you let your teammate get away with shallow squats.

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
9/7kg to a 10/9′ target

Scale option today will be 10 burpee pull ups for the muscle ups.

Extra Credit (optional)

Metcon (AMRAP – Reps)

Tabata one of the following for max reps

Row cals

Burpees

Not both

WOD: Thursday

Wednesday, February 10th, 2016

CrossFit MSD – CrossFit

Warm-up

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Strength

After your first set of OHS you should just keep adding weight to the barbell for all 9 sets total. Add weight from your heaviest 3 ohs and that is your starting weight for your first set of 4 front squats, etc….

40min total from start to end.

A: Overhead Squat (3-3-3)

Front Squat (4-4-4)

Back Squat (5-5-5)

WOD: Wednesday

Tuesday, February 9th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

2x

15m inch worm

15m walking lunge + rotation

15m bear crawl

Then hit some skipping and get those dubs dialled in

Metcon

Metcon (Time)

10 rounds for time of:

30 double unders

15 KBS 24/16kg

Strength

Rest 1min between sets. Super set Pull ups with ring dips.

A1: strict pull up (2xME UB)

A2: strict ring dips (2xME ring dips)

WOD: Tuesday

Monday, February 8th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

50 air squats

*Every 10 reps do 5 burpees. Take time on squats

Then take 6min to build to a moderate-heavy 5 rep hang power clean.

*Use this to make the workout weight seem light from the start.

midline/accessory work

Metcon (No Measure)

Accumulate 5min in a plank hold

*Every break, do 10 sit ups.

Perfect holds. Ass in air or hips sagging = a break today.

Metcon

Metcon (Time)

For time complete the following:

3 rounds of:

15 power cleans 50/35kg

15 box jumps 24/20″

Then buy out with 1.6km run

WOD: Monday

Sunday, February 7th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/Xv6TORHcNwc

Warm-up

(No Measure)

3 rounds of:

10 pass through

5-10 press (light, empty bar)

10 dead hang to active

Strength

Shoulder Press (3rm)

Metcon

before starting, hit 3 rounds of 3-5 reps of each at 90% intensity then rest 3-5min before starting.

Metcon (Time)

for time complete the following:

15 thrusters 42.5/30kg

15 burpees

15 c2b pull ups

12 thrusters

12 burpees

12 c2b pull ups

9 thrusters

9 burpees

9 c2b

6 thrusters

6 burpees

6 c2b pull ups

3 thrusters

3 burpees

3 c2b