CrossFit 42 South

Archive for May, 2016

Wednesday

Tuesday, May 31st, 2016


CrossFit MSD – Comp group

Snatch (Heavy double in 10min)

These are full snatches.

Then after the heavy double

10min EMOM of 2 snatches @ 90% of above.

WOD: Wednesday

Tuesday, May 31st, 2016

CrossFit MSD – CrossFit

How the f*%k is it June already???????

Warm-up

Warm-up (No Measure)

20 sit ups

50 skips

20 squats

50 skips

20 push ups

20 skips

Then 1 more round but half the reps. 10 sit ups, 25 skips etc.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

30 double unders

10 t2b

30 double unders

10 c2b

Comp group extra work

To veiw and record your comp work, click over to comp group on the programs section on your phone or at the main computer to see what you are doing. This will keep the programming less messy looking for regular classes.

WOD: Tuesday

Monday, May 30th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 KBS

10 banded good mornings

:30 plank hold (TIGHT)

then..

start power cleans. Start very light and get in some good tech reps before starting to get heavy and get after your sets.

Strength/conditioning

Power Clean (10-10-10-10-10)

Touch and go rep. Build each set.

Comp group extra work

8min emom

Odd- 1-3 muscle ups

Even- :30 row at 2k pace

8min emom

Odd- 5-10 strict hspu

Even- :30 row at 2k pace

WOD: Monday

Sunday, May 29th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/mGyC1MZZ7PY

Warm-up

Warm-up (No Measure)

3 rounds of:

2 down dog to up dog (:10 holds)

6 lizard (es. :5 holds)

squat hold :30

10 burpees

Strength

A: Back Squat (5rm)

Go for the heaviest set of 5 you can manage for the day.

Depth must be on!

B: Shoulder Press (5rm)

Can you go heavier than last week?

Metcon

Metcon (Time)

For time:

30 air squats

60 jumping lunges

30 air squats

This is just a leg burner. Push through the suck!

Rx+

Hold a 20/12kg KB in the goblet position.
Push hard.

Comp group extra work

This section will be for those who are capable of Rx-ing 90% of the daily workouts and train 5 days per week. This is for those who are asking for extra work to do beyond the classes and those who love to compete in the sport of CrossFit.

The class workouts should be priority and this work is added in either before or after (prepare to come in earlier or stay back if needed).

*If you would like to do extra work but you know you aren’t an Rx athlete, that is fine and even encouraged. Work on skills and mobility that needs work. Talk to a coach for some guidance. Know that the daily class workouts are plenty though if you are really giving 100%.

2k Row (Time)

Max Effort 2k Row

WOD: Saturday

Friday, May 27th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

150 single skips

then….

3 rounds of:

:20 push ups

:20 squats

:20 double unders

:20 band pull a parts

then…

150 single skips

Metcon

Metcon (4 Rounds for reps)

With a running clock, compelte the following:

4min ME cal row

4min ME rope climbs

4min ME ring dip support (every :10 = 1 rep)

4min ME shuttle runs

*Straight from one movement to the next. Score is total reps on each station.

WOD: Friday

Thursday, May 26th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Get here early, jump on a rower, practice some skipping/DU, get on the bike etc. Move for 5-8min.

then 3×10 leg swings fwd and side

Then we will get into the lifting complex. Hit 2-3 reps of each movement while you build the weight to your first working set.

Metcon

Metcon (Weight)

5 rounds for max weight of:

Go every 5min

6 deadlifts

6 hang power cleans

6 front rack lunges

6 push jerks

*All must be done UB for the round to count. Add weight each set.

WOD: Thursday

Wednesday, May 25th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

7 sets of:

2 inch worms (travel)

5 air squats (hold :20 on the last rep)

:20 plank hold (squeeze TIGHT)

Strength

Back Squat (3×5)

1 less set again, try to add another 2.5kg if possible.

Metcon

Metcon (Time)

3 RFT of:

5 wall climbs

10 t2b

15 wall balls

WOD: Wednesday

Tuesday, May 24th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 pass throughs

5 down dog to up dog

4x:20 lizard

5 OHS (barbell, pvc, broomstick)

Then we will go over the high hang snatch

Weightlifting

high hang power snatch (3-3-3-3-3-3-3)

Building on each set. Start moderate-heavy and build to a max set of 3.

Focus on keeping bar close and getting under fast. Stick your receiving position.

WOD: Tuesday

Monday, May 23rd, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets

20 banded good mornings

:20 side plank (es)

10 lateral lunges (mobility focus)

Hit 5 deadlifts after each round from light – moderate.

Strength

Deadlift (5-5-5)

:2 lower like the previous weeks. This week, these are touch and go and build weight each set to a max.

Position can’t be compromised for more weight.

Metcon

Metcon (Time)

For time

125 double unders

75 sit ups

125 double unders

WOD: Monday

Sunday, May 22nd, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/rMWNG9eRbo0

Warm-up

Warm-up (No Measure)

5 inch worms

10 front squats + 10 push press

4 inch worms

8 FS + 8 PP

3 inch worms

6 FS + 6 PP

2 inch worms

4 FS + 4 PP

Weight should be light. If barbell is still kinda heavy, use a med ball for loading.

Metcon (AMRAP – Rounds)

20min EMOM of:

Odd- 4 burpee + 7 thrusters 40/30kg

Even- 4 burpee + 7 pull ups
Score is total rounds completed. If you miss a round, I suggest you take the next one as a miss to rest enough to get back to work.

Scale as needed from the start.

Muscle up Workshop: Saturday

Friday, May 20th, 2016


CrossFit MSD – CrossFit

This mornings class will be a workshop on muscle ups. Whether you are close or not we will give you drills, progressions and strengthening exercises to help you get that elusive muscle up or to make that muscle up better.

After we are done, you can either do a catch up WOD or something of your choice if you feel you need to do more. I promise I’ll have you all working hard though.

WOD: Friday

Thursday, May 19th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Grab a buddy and complete 30 over unders (total).

Then while your buddy planks you will do 100 skips then switch x 3 sets.

Then start going over the movements in the workout. Hit a few reps of everything.

Metcon

Metcon (Time)

For time:

60 Wall balls

50 t2b

40 box jumps 24/20″

30 power cleans 60/40kg

WOD: Thursday

Wednesday, May 18th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 sets of:

5 push ups

10m lunge + rotation (es)

:30 squat hold while working some thoracic rotations

Strength

A: Shoulder Press (5rm )

This should be heavier than your 3×5, 5x5s etc. Go for the heaviest you can manage for the day.

B: Push Press (5rm)

heaviest for the day

C: Thruster (5rm)

From racks today. Heaviest for the day

WOD: Wednesday

Tuesday, May 17th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3×10 leg swings fwd and lateral

Then make way into the barbell rows. Take a few warm ups before beginning working sets.

Before the Tabata do 1 rounds of:

10 KBS 10 BJ AFAP

Strength

Barbell Row (5×10)

Add a little weight from the last time you did this.

Make sure reps are perfect and you make contact with the body.

Metcon

Metcon (2 Rounds for reps)

Double alternating Tabata off:

KBS 32/24kg

Box jumps 24/20″

*This will be 16x:20 on, :10 rest.

Score is your lowest number on the KBS and the BJ.

WOD: Tuesday

Monday, May 16th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets

5 inch worms

10 OHS (barbell/broomstick)

Use the OHS to get your position dialled in for the WOD.

Build to working weight in 3-4 sets of 5.

Then 250m row

3 OHS at workout weight

30 double unders

3 OHS at workout weight

Metcon

Metcon (Time)

1000m row

20 OHS 60/40kg

150 double unders

15 OHS

100 double unders

10 OHS

50 double unders
Scale weight as needed. This should be heavy-ish for you. Thinking 1-2 break for the first couple sets and hold on for that last set, maybe 1 break.

Scale DU reps back if need too.

WOD: Monday

Sunday, May 15th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/cooaaIu02xU

Warm-up

Warm-up (No Measure)

3 sets of:

6 air squats

:30 lizard (es)

6 air squats

:30 pigeon (es)

*Pause :3 at the bottom of each squat to work bottom position.

Do a few WB and PU while warming up the back squats.

Strength

Back Squat (4×5)

1 less set, heavier than last 5×5

Metcon

Regionals 2016 Event 3 (Time)

For time:

104 wall balls

52 pull ups
12min cut off today.

WOD: Saturdy

Friday, May 13th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

300 skips

run 600m-ish (2 laps up and down drive way)

Then 3 rounds of:

5 hang muscle snatch

5 hang power snatch

5 OHS

Then start getting your full snatch dialled in for the WOD

Metcon

Metcon (Time)

For time:

15 snatches 30/20kg

12 snatches 40/30kg

9 snatches 50/35kg

6 snatches 60/40kg

4 snatches 70/50kg

*Full snatches.

WOD: Friday

Thursday, May 12th, 2016

CrossFit MSD – CrossFit

I’ll be competing at regionals this weekend. If you would love to show your support, jump onto the CrossFit Games website and you can live stream or watch archived footage.

Thank you for your support.

Warm-up

Warm-up (No Measure)

3 rounds of:

5 down dog + up dog

10 band good mornings

5 strict pull ups

Then take 10min to figure out scale options/set up for nate. Once you are sorted, in the 10min do 3 mini rounds (without fatiguing the MU or c2b etc)

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
32/24kg

Scale options if you don’t have muscle ups and HSPU

2 c2b + 2 ring dips

4 HSPU (scale with 1x ab mat) or do a :5 lower, kick up and repeat.

If the above is still out of reach, scale the c2b and dips as needed and do 1x wall climb with :20 hold

If you are close to muscle ups try jumping muscle ups

WOD: Thursday

Wednesday, May 11th, 2016

CrossFit MSD – CrossFit

I’m off to the Gong today. YAY….. Have fun guys, see you all in a week. If you have any issues with anything feel free to contact me but know that I may not respond to you till the Monday lol.

Warm-up

Warm-up (No Measure)

10 sets of:

3-5 push ups (FAST and explosive)

10 bar taps

*For the bar taps, find a pull up bar just out of reach and spring up and down touching with 2 hands. This will warm you up for the DUs.

Strength

Push Press (10×1 building)

After each set hit 30-50 double unders.

*Based on your ability.

Start kinda heavy and build in small jumps each set. Focus on driving that bar up hard and fast.

WOD: Wednesday

Tuesday, May 10th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

21-15-9 of:

KBS (light)

hollow rocks

*QUALITY.

Strength

Deadlift (5rm)

Using the tempo of fast up, :2 lower, :1 pause at the bottom.

Goal is to build to 1 set of 5 heavier than last weeks best.

Metcon

Metcon (2 Rounds for time)

8x 15/11 cal row AFAP

-Rest 1:30-ish (based on number of people in the class)

Each row is an all out effort sprint. Score is the fastest and slowest times.