CrossFit 42 South

Archive for June, 2016

Tuesday Extra work

Monday, June 13th, 2016


CrossFit MSD – Comp group

Metcon (AMRAP – Rounds)

12min EMOM of:

odd- 1-2 legless rope climbs

even- 5-10 strict HSPU
Plug in a score for rounds completed. Should be 12. Put in the notes how you scaled, your reps etc.

WOD: Tuesday

Monday, June 13th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/8j5xI11JQC8

Warm-up

Warm-up (No Measure)

Grab a buddy

While one inch worms 20m (10m down, 10m back), the other will AMRAP air squats with a controlled tempo and a :3 pause at the bottom.

x3

*Move well!

Strength

A: Push Press (10-10-10)

Heavy, heavier then heaviest for the day.

Back Squat (10-10-10)

Heavy, heavier then heaviest for the day.

Be sure of depth.

Monday: box closed, public holiday

Sunday, June 12th, 2016

CrossFit MSD – CrossFit

The box will be closed for the public holiday.
Back to normal Tuesday. Enjoy the day off 🙂

Metcon (Time)

For time:

30 burpees

50 air squats

50 push ups

30 burpees

Simple, but will get the job done.

WOD: Satuday

Friday, June 10th, 2016

CrossFit MSD – CrossFit

Metcon

Metcon (Time)

5 rounds for time of:

10 HSPU

10 power cleans 60/40kg

10 push jerks 60/40kg

Trial

push ups

scale weight

Friday

Thursday, June 9th, 2016

CrossFit MSD – Comp group

Metcon (AMRAP – Rounds)

EMOM till failure (cap 15min)

3 Power snatch

4 OHS

60/40kg

Must be UB for the set to count.

WOD: Friday

Thursday, June 9th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

With a partner

One will complete 10 banded good mornings + 10 lunges (hands overhead), while the other holds a hollow hold

x4

Then getting into it. Slowly building up your squat to your first working set

Strength/conditioning

Front Squat (3-3-3-3)

After each set without any rest perform 30 KBS (pick own weight). Goal should be UB, but will allow for 1 break if you are trying to challenge yourself.

Then rest 3min before your next set.

trial

Same as above. Scale as needed.

Thursday

Wednesday, June 8th, 2016


CrossFit MSD – Comp group

Row 15min at a moderate pace. Not for time, just a good little blow out. Same pace from start to end.

WOD: Thursday

Wednesday, June 8th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10min EMOM of:

:20 active hang

3-6 burpees

Strength

Barbell Row (5×10)

Same weight each set.

midline/accessory work

Metcon (No Measure)

5 rounds of:

1:00 plank hold

20 sit ups

15 plate bicep curls

10 rear delt flys

*Quality hold on the plank.

*Try not to swing your arms to help in the sit up today.

*On curls and flys use a controled tempo. Controlled up, pause and controlled down.

*For flys, fractions plates or DBs based on your strength. Don’t go to heavy. Quality first.

Wednesday

Tuesday, June 7th, 2016


CrossFit MSD – Comp group

Metcon (No Measure)

10min EMOM of:

Odd- 1 legless rope climb

Even- 5-10 strict HSPU
No scoring, just get it done to the best of your ability.

WOD: Wednesday

Tuesday, June 7th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

5 push ups (hold :10 at the top of each rep, tight position)

50 skips

10 air squats

Then we will get a few reps in of the workout before jumping into the deep end.

Metcon

Metcon (AMRAP – Rounds)

32min EMOM of:

1st- 15/10cal row

2nd- 15 wall balls 9/7kg

3rd- 50 double unders

4th- 3 wall climbs

Score is how many rounds you compelte. Scale back as needed.

Trial

12/9cal

10 wall balls

:30 DU practice

10-15 push ups

If possible, go for the above option

Tuesday

Monday, June 6th, 2016


CrossFit MSD – Comp group

Clean and Jerk (Heavy triple in 10min)

Then 10×2 @ 95% every 1:30

Note these are full cleans

WOD: Tueaday

Monday, June 6th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds of:

15 banded good mornings

10 band pull a parts

5 deadlifts (light)

Strength

Deadlift (10×1)

This isn’t a 1rm. Use last weeks heaviest triple. We are after an explosive pull with a controlled :3 lower on each rep.

If you can’t maintain a perfect back position on lower the bar, go lighter. Quality lifts only.

Trial

Few sets of 5 building to a moderate-heavy weight.

Metcon

Metcon (Time)

7 rounds for time of:

5 strict pull ups

12 box jumps 24/20″

Trial

5 rounds

10 ring rows

10 box jumps

10 burpees

Monday

Sunday, June 5th, 2016


CrossFit MSD – Comp group

Snatch (heavy triple in 10min)

then 10min EMOM

2 snatches at 95% of above

WOD: Monday

Sunday, June 5th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/xgQHG5HWYFU

Warm-up

Warm-up (No Measure)

With a partner

One person holds a plank hold while the other completes 3 “controlled” inch worms + 10 air squats

X3 sets

Then we will have 10min on the clock to practice the squats and get comfortable as we can with the task at hand.

Metcon

Metcon (Time)

15 burpees

30 back squats 40/30kg

15 burpees

25 front squats 40/30kg

15 burpees

20 OHS 40/30kg

15 burpees

Trial class

goblet squats

or light weight if possible.

Lower volume to suit.

RX + 60/40kg
Most will need to scale the weight to get through this with some intensity. Most will be able to do the weight for the BS and FS but not the OHS. You must have the same weight for the first 2, but scaling the OHS is okay.

WOD: Satuday

Friday, June 3rd, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

32min EMOM of:

1st- 1-2 rope climbs

2nd- 10-15 cal row

3rd- 10-15 box jumps 24/20″

4th- Rest

*You select the rep range that suits you. Goal is the higer end but find what allows you to complete the work and be able to move on.

No score on this one today.

Friday

Thursday, June 2nd, 2016

CrossFit MSD – Comp group

Clean and Jerk (build to a heavy double in 10min)

Heavy but no misses.

Then 10min EMOM of:

2 clean and jerks 90% above

WOD: Friday

Thursday, June 2nd, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 inch worms

:20 hollow hold

4 inch worms

:20 hollow hold

3 inch worms

:20 hollow hold

2 inch worms

:20 hollow hold

1 inch worm

Then get on a bar and get into your deadlifts. Warm them up.

Strength

Deadlift (3-3-3-3)

:2 lower, fast up. Like last week.

Start at last weeks heaviest 5 and add weight each set.

Metcon

Death by Burpees (AMRAP – Rounds and Reps)

EMOM till failure you’ll do 1 burpee on the first minute, 2 burpees on the second minute, 3 burpees on the third minute etc. Keep going until you can’t complete the burpees within that minute.

Score is total completed rounds + extra reps in the non finished round.

Thursday

Wednesday, June 1st, 2016

CrossFit MSD – Comp group

Mobility work/Recovery

run a clock and just do it….

No extra workouts. Practice skills is okay but be carful of to much volume.

2min ball into gluten (es)

2min rolling quads (es)

2min rolling calfs (es)

2min ball into pecs (es)

2min ball into traps (es)

3min dragon (es)

2min banded overhead (es)

WOD: Thursday

Wednesday, June 1st, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 sets of:

:20 side plank (es)

:10 FAST row (hard but smooth)

:20 squat hold

Then into the ring rows

Strength

5×10 ring rows

Find a point that is challenging for your strength level.

These aren’t “easy” if you make them as challenging as possible. No popping of the hips.

Metcon

A: 1000m Row (Time)

Max Effort 1000m Row
Rest 3min after your row before starting on Part B

Metcon (Time)

For time: (5min cut)

75 wall balls 9/7kg