CrossFit 42 South

Archive for May, 2016

WOD: Tuesday

Monday, May 9th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10m inch worm

:30 lizard (es)

10m inch worm

:30 pigeon (es)

10m inch worm

1:00 squat hold

Then start building up to your working sets.

Strength

Back Squat (5×5)

Heavier than last time by 2.5kg.

Or heavier than what you did in last weeks 30 BS for time.

Metcon

Metcon (AMRAP – Reps)

10 rounds of:

:20 burpees

:20 rest

Score is total burpees completed.

You should be going HARD as possible in each interval.

WOD: Monday

Sunday, May 8th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/zQwqIXYrNN0

Young Gun Zaccy Millhouse has been selected to represent Australia at the Oceania Championships which are due to be held in Fiji on the 22nd May 2016. Whilst other competitors from Tasmania have been selected it seems that Weightlifting Australia do not provide funding for the youth division which is Zac’s category. All other categories are fully funded!!!

If you would like to donate and find out more about this please click on the link http://www.crossfitcolossus.com/wod/

Warm-up

Metcon

Warm-up (No Measure)

3×10 leg swings fwd/lateral and pass throughs

Then.

3 rounds of:

3-5 t2b

3-5 power snatch

3-5 OHS

50 skips

3-5 power cleans

3-5 push press

Then we will make sure everyone is familiar with everything before we start.

Metcon (AMRAP – Rounds and Reps)

“Zaccy”

Part 1A

5 minute AMRAP of:

12 Toes-to-Bar

30 Double-unders

7 Overhead Squats, 60/40kg

Part 1B

5 minutes to find a:

1RM Snatch (any style)

*3 minutes rest

Part 2A

5 minute AMRAP of:

12 Toes-to-Bar

30 Double-unders

7 Shoulder-to-Overhead, 60/40kg

Part 2B

5 minutes to find a:

1RM Clean & Jerk (any style)

*In Part 2A pick up from your previous Part 1A score but change the overhead squat to a shoulder-to-overhead movement!

Score is total rounds and reps for the amrap and weight on each lift.

Snatch (1rm in 5min as part of the Zac WOD)

Clean and Jerk (1rm in 5min as part of the Zac WOD)

WOD: Saturdy

Friday, May 6th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Strength

Thruster (3rm in 10min)

Metcon

Metcon (Time)

In pairs, with one athlete working at a time complete the following:

6 rounds for time of:

21 thrusters 40/30kg

21 pull ups

Accessory work

100 band pull a parts (No Measure)

Compelte 100 band pull a parts with perfect form. Don’t rush through this. Take your time and get it right. Your shoulder will thank you for it in the long run.

WOD: Friday

Thursday, May 5th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

15 banded good mornings

10 lunges + rotation (hold med ball in front with straight arms)

Then some mini rounds of the main conditioning

Metcon

Metcon (AMRAP – Rounds)

28min EMOM of:

1- 15/11 cal row

2- 20 KBS 24/16kg

3- 20 wall balls 9/7kg

4- rest

Score is how many rounds you complete. Each minute counts as 1 round. Should aim for a score of 28. Sclae as needed.

WOD: Thursday

Wednesday, May 4th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2min plank hold

30 sit ups

1:30 plank hold

20 sit ups

1:00 plank hold

10 sit ups

:30 plank hold

*Perfect plank positions. Scale time back if needed. It doesn’t matter if you can hold for 2min if you aren’t holding the right position.

Strength

5 Press + ME Push press (5 sets of the complex)

You will do 5 strict press then without reracking go into a max effort set of push presses. Record your weight and the total reps completed.
Record your best set and write in the notes how your sets played out.

Barbell Row (5×10)

Use a weight that allows for perfect movement.

WOD: Wednesday

Tuesday, May 3rd, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 12min

1st- :30 HS hold (facing wall)

2nd- :30 active hang on bar

3rd- 30 skips + 20 double unders

4th- :45 squat hold

Metcon

Metcon (Time)

5 rounds of:

27 air squats

21 box jumps 24/20″

15 jumping lunges

WOD: Tuesday

Monday, May 2nd, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10x10m (es) single arm farmer carry

You must hold your body in a perfect position. No leaning over to one side to compensate. Use KB and DB. focus on quality and keeping TIGHT over just getting it done.

Then start to warm up the DL

Strength

Rest :30 from DL to chins. Rest 2-3min before starting DL again.

Deadlift (5-5-5-5-5)

Fast up, :2 lower, :1 pause. Keep tension on the way down and at the bottom.

Build weight each set but keep reps legit.

After each set hit a set of ME strict chin ups. Record your best set.

Strict Chin ups (ME set after each set of DL)

WOD: Monday

Sunday, May 1st, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/izvHT7-7YKs

Warm-up

Warm-up (No Measure)

2 rounds of:

20 air squats

20 band pull a parts

20m inch worm

:20 side plank (es)

Then 150-200 single skips.

Then start warming up your squat to make a start

Metcon

Metcon (4 Rounds for time)

@ 0:00

30 back squats for time 110/75kg

@ 8:00

75 hand release push ups for time

@ 16:00

300 double unders for time

@ 24:00

75 burpees for time

*Score is the time on each of the 4 different efforts.
If you fall short of completing the work in the window, add up the reps and add that to the 8min.

Be smart on weight for squats.

If more people than racks, just start when someone is done.