CrossFit 42 South

Archive for June, 2016

WOD: Friday

Thursday, June 30th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5-8min to explore all the movements in todays workout. Once we have established the wod/scaling etc, we will do a mini round:

2 sets of:

10-20 double unders

:10 top of ring hold

3 front rack squats (es)

:10 active hang

:10 chin over bar hold

2 inch worms

Metcon (No Measure)

35min AMRAP of:

75 double unders

1min top of ring dip

10 single arm KB front rack squats 24/16kg (es)

:30 active hang

:30 top of pull up hold

10m inch worms (QUALITY)

*Move with purpose. No score today. That said, you do this wod right and you’ll be spent. Do not rush anything please….

WOD: Thursday

Wednesday, June 29th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 pass throughs standing

7 no push up burpee

10 pass throughs in squat

7 no push up burpee

*focus on the no push up burpee is when you kick out that you receive in a straight arm and hips don’t droop to the floor. You kick out and resist the over extension of your back and the flexion of your arms.

Strength

Push Press (10×2 building)

Build in small jumps each set.

Make sure these are push press and not jerks.

After each set perform 6-8 ring rows.

*hold :3 top and bottom.

WOD: Wednesday

Tuesday, June 28th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Ease into this and slowly build it up. Take your time and treat this as some strength work…

5 rounds of:

-Single arm farmer carry 10m down and back

-Single arm front rack carry 10m down and back

-Single arm OH walk 10m down and back

*alt sides. Start with non prefered arm.

Use KB or DB based on your ability. Use different weights if needed.

Metcon

Metcon (4 Rounds for reps)

Tabata the following movements:

1) Box jumps 24/20″

-rest 1min

2) Cal row

-rest 1min

3) KB swings 24/26kg

-rest 1min

4) burpees

Score is the lowest number of reps in each set. So fight to not drop your pace you set yourself from the begining.

Rx +

30″

32kg

Move very fast
Depending on class size, you may start on a different movement. Please put your score in the way it is written.

WOD: Tuesday

Monday, June 27th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

:45 plank hold

:45 squat hold

10 lunges

5 down dog to up dog

Strength

Back Squat (7-7-7)

Goal is to start your first set of 10 at last weeks 10rm and build on each set.

Metcon

Metcon (Time)

3 RFT of:

20 pull ups

30 goblet squats 24/16kg

Rx +

c2b

WOD: Monday

Sunday, June 26th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/EOj9a_SSWgQ

We have a heater again…..

Warm-up

Warm-up (No Measure)

10 band pull a parts

:5 dead hang to active hang

:30 top of push up hold

10 pass throughs

5-10 good mornings (barbell)

Then build into specific movements/weight etc.

Metcon

Metcon (Time)

21-15-9 of:

Strict press 50/30kg

hand release push ups

Power clean 50/30kg

*Weight should be heavy but something you can chip away in sets of 4-6’s throughtout. This is a shoulder grinder.

WOD: Satuday

Friday, June 24th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Gymnastic conditioning

Metcon (No Measure)

36min EMOM of:

1) :15-25 top of ring hold

2) :15-25 bottom of ring hold

3) :15-25 hand stand hold

4) :15-25 top of pull up hold

5) :15-25 hollow hold

6) :30 squat hold

*Quality holds. Scale as needed. No score today to make sure you are focused on your position rather striving for the best score.

WOD: Friday

Thursday, June 23rd, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds of:

5 single arm KB front rack squats (each side, 10 squats total)

3-6 push ups

*Try not to lean to one side on the squats. Focus on sitting straight down and up and staying tight.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Finisher

Metcon (No Measure)

Grab 2 kettlebells, one in each hand. Now farmer carry them to the end of the drive way and back twice.

Goal is as few breaks as possible.
You pick your own weight.

WOD: Thursday

Wednesday, June 22nd, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

21-15-9 of:

Banded good mornings

Ab mat sit ups

Then build you deadlift to your workout weight. Practice a few t2b and get ready to get to work.

Metcon (AMRAP – Rounds)

28min EMOM of:

1st- 7 deadlifts 120/85kg

2nd- 16/11 cal row

3rd- 12 t2b

4th- chill out

*Score is total rounds completed.
*If your 5rm is well above the RX weight, please scale. This is intened to be heavier than normal. Building some strength under fatigue.

Wednesday extra work

Tuesday, June 21st, 2016


CrossFit MSD – Comp group

Metcon (No Measure)

3 sets of:

20 KB front rack step ups (2 KB, 5 one side at a time)

10 single arm KB OH squat (es)

5 rope climbs

-Rest 2-3min

Quality movement.

Use a height just above your knee. Use weights that are tough but managable. Good movements please.

WOD: Wednesday

Tuesday, June 21st, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

-Single arm OH carry 10m down, switch arms, 10m back

x5

After each 10m 2 sumo stance inch worms

*You pick your own weight. Focus on solid lock out and good position while walking.

Strength

After each set of press perform a :20 ring row hold (hand on chest).

Quality position…

Shoulder Press (5-5-5)

Each rep hold for :5 overhead. This won’t be your heaviest sets of 5 but consider this a new movement.

Start heavy and add weight if it feels good.

Be sure of the OH position. TIGHT!

Metcon

Metcon (Time)

10min AMRAP of:

10 box jumps on and over 24/20″

10 push ups (hand release)

Tuesday extra work

Monday, June 20th, 2016


CrossFit MSD – Comp group

Metcon (No Measure)

3 rounds for QUALITY, not time of:

12 single arm KB press

2 inch worms (control)

12 single arm KB press

2 inch worms

12 single arm KB rows

2 inch worms

12 single arm KB rows

2 inch worms

Move through smoothly. focus on quality reps over load.

WOD: Tueaday

Monday, June 20th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 barbell rows

5 muscle cleans

50 skips

Weightlifting

Power Clean (3rm in 10min)

Touch and go reps.

Metcon

Metcon (Time)

10 power cleans

200 double unders

10 power cleans

100 double unders

10 power cleans

50 double unders

60/40kg

*Should be moderate-heavy. Not heavy.

Monday extra work

Sunday, June 19th, 2016


CrossFit MSD – Comp group

power snatch + hang snatch + OHS (10×1)

Same weight on all sets. Build up to something heavy but manageable to get through with ZERO misses.

Pause for :3 at the bottom of the ohs.

WOD: Monday

Sunday, June 19th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/bIdhNzleVpQ

Warm-up

Warm-up (No Measure)

3 sets of:

5 burpees (push up)

5 pass throughs

5 push press

5 front squats

5 thrusters

5 dead hang to active

Strength

Back Squat (10rm)

1 good set of 10 today. Goal is heavier than last week. Warm up well to it.

Metcon

Metcon (Time)

3 rounds of:

15 burpees

12 pull ups

9 thrusters 50/35kg

Rx +

c2b

UB thrusters

*Every break on the thruster = 5 burpees on the next round. Break on the last round, complete the burpees for your time to stop.

HINT- should break thrusters

WOD: Saturday

Friday, June 17th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Grab a bar and we will turn a few light snatches and overhead squats over. Slowly building into the EMOM

Weightlifting

You will have 10min between the power snatch and the OHS to rebuild and dial in your OHS.

Power Snatch (10min EMOM, 5 reps)

5 touch and go reps. Start light-moderate and slowly build if feeling good. Quality reps over just doing reps for the sake of it.

Overhead Squat (10min EMOM, 5 reps)

Goal should be to use your heaviest power snatch for all sets. If it feels solid, add more weight over the sets.

midline/accessory work

In your own time, complete 50-75 hollow rocks. Focus on quality reps.

WOD: Friday

Thursday, June 16th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

3 inch worms

4 thoracic bridge (alt)

Then grab a bar

3 sets of:

3 clean pull

3 muscle clean

3 power clean

3 push press

3 push jerk

Weightlifting

power clean and jerk (1rm in 12min)

Metcon

Grace (Time)

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

Finisher

2 sets of the following:

Best possible time after 2 attempts. Be sure to give 100% on both efforts. Make some positive changes to your fitness.

30 cal row (Time)

Row 30 cals for time
This is one all out effort sprint. Log your fastest time out of the two efforts.

Thursday extra work

Wednesday, June 15th, 2016


CrossFit MSD – Comp group

Metcon (6 Rounds for time)

Every 3min for 18min

Row 500m @ 2km pace

*No slower, can be faster but pace must be the same each round.
Use the ave/500m to see your pace. If you haven’t rowed a 2km in the last 2 weeks, row 2km for time today.

WOD: Thursday

Wednesday, June 15th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Strength

Barbell Row (5×10)

Progress from last week in either load or quality of movement.

Metcon

Metcon (AMRAP – Rounds)

10min EMOM of:

odd- 15 wall balls 9/7kg

even- 15 box jumps 24/20″

-Rest 2min

10min EMOM of:

odd- 15 sit ups

even- 50 double unders

Rx +

20 reps instead of 15.
Score is total rounds completed. Goal is 20. Scale reps back from the beginning so you can complete all the workout.

Wednesday extra work

Tuesday, June 14th, 2016


CrossFit MSD – Comp group

power snatch + hang snatch + OHS (Build to a heavy single in 15min)

Max without missing. Miss once, try again, miss a second time and you are done.

Then do 5 sets at 90-95% every 1:30

WOD: Wednesday

Tuesday, June 14th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 sets of:

10 hang clean high pull

:30 OH hold

10 band good mornings

*Try hold a solid, tight OH position. Add weight if you can.

Then 3 rounds of:

3-5 burpees

3-5 deadlifts @ workout weight

3-5 pull ups

*Use this to feel out the workout

Metcon

Metcon (2 Rounds for time)

Every 3min for 18min (6 sets total)

15 burpees

13 deadlifts 70/50kg

11 pull ups

Score is your fastest and slowest times. So you need to sprint.

Rx +

100/70kg

c2b

*Only do this if you know you can get through FAST. Don’t do this just for the sake of going Rx +