CrossFit 42 South

Archive for April, 2016

WOD: Saturday

Friday, April 29th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (AMRAP – Rounds)

30min EMOM of:

1- 10 deadlifts 85/60kg

2- 15 box jumps 24/20″

3- 2 rope climbs

Rx +

100/70kg

30/24″

1x legless + 1x feet
Score will be total rounds completed. Scale from the start if you know you’ll be missing lots of rounds.

WOD: Friday

Thursday, April 28th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

:30 external rotation shoulder (es)

:30 lizard (es)

5 hang power cleans

5 press

5 front squats

Then into the complex.

After the complex and just before the metcon

3 sets of:

3 power cleans

3 burpees

3 front squats

3 burpees

3 thrusters

-rest :30

Weightlifting

power clean + front squat + thruster (1rm of the complex)

12min

Metcon

Metcon (Time)

For time:

21 power cleans 40/30kg

21 burpees

21 front squats 40/30kg

21 burpees

21 thrusters 40/30kg

21 burpees

WOD: Thursday

Wednesday, April 27th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Let’s take 10-15min as a group to freestyle and play around with some of the skills in todays workout.

Work on bar kips and slowly build into t2b

Work on getting inverted (as high as you can) then work on not allowing body to touch the wall (only toes and nose)

Work DU’s. Finding a good rhythm.

Metcon

If you are capable of 50 UB double unders today is the day you’ll go for triples. If your DU’s are still very inconsistent then work on those.

Metcon (No Measure)

30min AMRAP of:

7 t2b

3 wall climbs (:10 holds at top)

500m row

50 double unders or 10-15 triple unders

*Today is intended to be a skill training day. Take your time on making each movement as perfect as you can. There will be no scoring today to make sure you are moving well over moving fast. Done right through, this will get pretty spicy.

WOD: Wednesday

Tuesday, April 26th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Here early? Start with 5min of rowing/skipping/jogging/bike/etc

Then

3×10 leg swings fwd and lateral + 10 pass throughs

Then

10-8-6-4-2 of:

Goblet squats

Push ups

Strength

You’ll do all your squats before moving onto your presses.

A: Back Squat (5×5)

Add 2.5kg from last week.

B: Shoulder Press (5×5)

Add 1-2kg from last week.

WOD: Tuesday

Monday, April 25th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds of:

10m inch worms

10-15 band pull a parts

:10 dead hang + :10 active hang

Gymnastics

50 strict pull ups (Time)

for time:

50 strict pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP of:

58 double unders

17 jumping lunges with 20/15kg plate OH

11 sit ups

WOD: Saturday (Partner WOD)

Friday, April 22nd, 2016


CrossFit MSD – CrossFit

Metcon

Metcon (Time)

With one athelte working at a time, compelte the following:

3km row

50 t2b

500m farmer carry 32/24kg

50 c2b pull ups
For farmer carry we will go 300m + 200m. Break this up how ever you wish with your partner.

WOD: Friday

Thursday, April 21st, 2016

CrossFit MSD – CrossFit

Warm-up

()

Strength

Shoulder Press (5×5)

Add 1-2kg from last time.

After each set do 10-15 band pull a parts.

Metcon

Metcon (Time)

300m run

9 front squats 60/40kg

300m run

15 front squats

300m run

21 front squats

300m run

WOD: Thursday

Wednesday, April 20th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

With a buddy, one person will do a :20 side plank (es) while the other AMRAPs russian KBS

x3

Then start warming up the DL, don’t just bang the working weight on the bar.

Strength

Deadlift (3×5)

65-70%

:2 lower, :1 pause at the bottom, fast up. DO NOT LOOSE TENSION.

Metcon

Rest 5min between the 3min tests. It doesn’t matter which one you do first.

3min ME cal row (Calories)

3min ME cal row

3min ME double unders (AMRAP – Reps)

3min ME double unders

WOD: Wednesday

Tuesday, April 19th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

16min EMOM (easy-moderate pace)

1- 10 sit ups + 3-5 burpees

2- 8-10 cal row/bike (moderate)

3- 75-100 skips

4- :30-40 plank hold in push up

Gymnastic conditioning

Metcon (AMRAP – Rounds)

EMOM for 20min

1- 6-10 strict chin ups

2- 6-10 push ups/strict ring dips

3- 6-10 strict toes 2 bar

4- 10 goblet squats

*All the above will be done with a temp of :2 down, no pause, :2 up, no pause. Scale as much as needed to meet the tempo as this is no joke.

Pick your own weight on the goblet squats.

Ring dips are only if you have 10+ LEGIT push ups!
For scoring put in the amount of rounds you completed (should be 20). Then write in the comments your reps/scaling options.

WOD: Tuesday

Monday, April 18th, 2016


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

14 cal row

14 banded good mornings

14 :5 side plank (start on one side and rotate to the other every :5)

Take 10min to build to a moderate-heavy power snatch+power clean+push jerk (no T&G).

*Use this to prep for the workout.

Metcon

Metcon (Time)

For time:

30 power snatch 50/35kg

30 power cleans 50/35kg

30 push jerks 50/35kg

*15min cut off

WOD: Monday

Sunday, April 17th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/E10wljqLGgY

Warm-up

Warm-up (No Measure)

8 sets of:

2 inch worms

4x lizard (es)

4 air squats

Then while warming up squats, hit a few burpee box jumps

Strength

Back Squat (5×5)

After each set do 12 burpee box jumps 24/20″ AFAP.

-Rest 2min between sets.

Add 2.5kg from last weeks squats. If you didn’t squat last week, start at 70-75%. Focus on achieving good depth with good form over just adding more weight.

WOD Saturday

Friday, April 15th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Spend time working on hang power clean and jerks. Work towards a moderate but not a max set of 3+3

Metcon

Metcon (Time)

(40min cut off)

10-9-8-7-6-5-4-3-2-1 of:

Hang power cleans 70/50kg

Push jerks 60/40kg

300m run
Scale to 200m run if you know the running part will take you FOREVER.

WOD: Friday

Thursday, April 14th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9-6 of:

Air squats

Pass throughs

No push up burpee

Then….

We will give you 10min to build to a moderate but not a max set of 5 OHS. Use this as good practice time and to help you determine the load you’ll use for the workout.

Metcon

Metcon (AMRAP – Rounds)

18min EMOM of:

1- 10 OHS 40/30kg

2- 12 t2b

3- 14 burpee

*Score is the total rounds completed. If you miss a round, that is scaling today. Scale load/difficulty/reps as needed.

Hint- This should really suck if you do it right.

WOD: Thursday

Wednesday, April 13th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

30min AMRAP of:

350m row

1:00 plank hold

10m inch worms

10 single arm KB row (es)

60 double unders
No score on this one. Just a nice long, moderate intensity workout. Goal is to just keep moving. If someone is on the rower, do the next movement on the list and come back to it.

WOD: Wednesday

Tuesday, April 12th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

20 step ups

20 banded good mornings

20 step ups

150 skips

Then take 12min to build to a “heavy-ish”, not a max set of 5 deadlifts then drop it back to WOD weight and go through and do:

3x

5 reps of each movement FAST.

*All in the 12min window

Metcon

Metcon (Time)

5-10-15-20-25-30 of:

Wall balls

Box jumps 24/20″

Deadlifts 70/50kg
21min cut off.

Every rep shy of completing the workout, add 1 second to the 21min.

WOD: Tueday

Monday, April 11th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 sets of:

3 down dog to up dog

6 lizard :5 (es)

9 air squats

Hit a few 4-7 cal burst on the rower while warming yourself up too. Get ready for that rower.

Strength

Back Squat (5×5)

After each set perform a 16/11cal row AFAP.

@ 70-75%. Same weight on all sets.

Metcon (2 Rounds for time)

5x

16/11cal row

*Straight after each set of back squats.

Score is fastest and slowest times.

WOD: Monday

Sunday, April 10th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/eUIM5oAiigc

Warm-up

Warm-up (No Measure)

150 skips

20m inch worm + push up

100 skips + 50 DU (or 1min practice)

Strength

Shoulder Press (5×5)

70-75%

between each set do 15 band pull a parts.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

10 strict chin ups

20 jumping lunges

WOD: Saturday

Friday, April 8th, 2016

CrossFit MSD – CrossFit

After todays metcon we are going to do a 30min skill workshop on handstands and handstand push ups.
This session is for those who aren’t comfortable getting upside down and for those who would like to start learning how to get your first HSPU or improve on your HSPU.
After the skill session, Open gym will resume as normal.

Warm-up

Warm-up (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

2 legless rope climbs

3 power cleans 85/60kg

4 front squats 85/60kg

5 burpees
This is meant to be heavy and hard. Scale as needed though. You should be able to power clean this load and do the FS UB.

Rope climbs can be scaled by the height you are able to climb or just do 1 rep every round. Or, this may look like 5 strict chin ups if you have no rope climb.

WOD: Friday

Thursday, April 7th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds of:

3 inch worms (Hold top and bottom position :10)

:30 side plank (es)

10 lunges (hold and open hips :5)

:20 hollow hold

Then hit with some pace

250m row

10 wall balls

7 c2b pull ups

Metcon

Metcon (Time)

For time:

1000m row

60 wall balls

40 c2b pull ups

WOD: Thursday

Wednesday, April 6th, 2016

CrossFit MSD – CrossFit

Warm-up (No Measure)

Warm-up

Weightlifting

Clean and Jerk (1rm)

2 miss rule.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
60/40kg