CrossFit 42 South

Archive for July, 2016

WOD: Monday

Sunday, July 31st, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/ljO_A4QhFQA

Warm-up

Warm-up (No Measure)

3 sets of:

10 supinated barbell rows (:3 pause on chest, :3 lower)

10 push ups (:3 pause bottom, :3 lower)

10 air squats (:3 lower, :3 at bottom)

*Moderate loading only. focus on moving well with the tempo. This is a warm up.

Then we will get more specific into the workout. Working on building up the thrusters

Metcon (Time)

For time complete the following:

15-12-9 of:

Thrusters 40/30kg

Burpees

-rest 5min

12-9-6 of:

Thrusters 50/35kg

Burpees

-rest 5min

9-6-3 of:

Thrusters 60/40kg

Burpees

*Score is total time including the rest.
Each effort is meant to be an all out sprint. If the rest is too long, you did not go fast enough.

WOD: Saturday

Friday, July 29th, 2016

CrossFit MSD – CrossFit

Ricky was born in Hobart on 24.05.1991 and grew up in the northern suburbs. Ricky was an accomplished gymnast. His achievements included state champion at levels 4, 5, 7 & 8 and represented Tasmania at level 7 & 8 in the Australian Championships where he won bronze, silver & gold on the parallel bars over 3 consecutive years and was selected to represent Australia at level 7. Ricky was a high achiever in all aspects of his life. He was awarded apprentice of the year in his 3rd and 4th years of his carpentry trade. After his 16 years of gymnastics Ricky joined Crossfit Resonate in April 2013 after the constant nagging of his older sister Danielle and fell in love with the training instantly. Ricky’s gymnastics skills made him an excellent crossfitter from day 1 but he still worked hard to master every skill thrown at him. He was a quite achiever but when it came to fellow crossfitters achievements he was always very supportive & encouraging. Ricky took on the role of gymnastics coach at Resonate passing on his wealth of knowledge to his fellow crossfitters. Ricky first caught the eye of his partner Jacki at the box doing a backsault into a ring muscle up. Not long after at a crossfit party Danielle played cupid and got Ricky & Jacki dancing and it was love ever since. Ricky was the king of muscle ups, double unders, pull ups, T2B, handstand push ups & full snatch hence todays wod. Ricky would have smashed us at this workout but as soon as he was done he would have been straight by our side to cheer us on.

Please bring along donations to help out his family cover the costs etc 🙁

Warm-up

Warm-up (No Measure)

30m inch worms

20 KBS

10 burpees

then start going over the WOD…

Metcon

Ricky (AMRAP – Reps)

Part A

3:45 AMRAP of Ring Muscle Ups

-rest :15

Part B

20min AMRAP of:

50 Double Unders

40 Pullups

30 TTB

20 HSPU

10 Squat Snatch 50/35kg

Score is total reps complete. Each muscle up counts as 10 reps.

Say you get 5 muscle ups on A then 1 round on B, your socore is 5×10=50 + 50+40+30+20+10 = 200
Scale as needed….

WOD: Friday

Thursday, July 28th, 2016

CrossFit MSD – CrossFit

Changes to the programing for today and tomorrow. Please have a read of the following. We are going to show our supports for a young guy who lost his life who was a long term member at CrossFit Resonate. This workout will take place Saturday.

Ricky was born in Hobart on 24.05.1991 and grew up in the northern suburbs. Ricky was an accomplished gymnast. His achievements included state champion at levels 4, 5, 7 & 8 and represented Tasmania at level 7 & 8 in the Australian Championships where he won bronze, silver & gold on the parallel bars over 3 consecutive years and was selected to represent Australia at level 7. Ricky was a high achiever in all aspects of his life. He was awarded apprentice of the year in his 3rd and 4th years of his carpentry trade. After his 16 years of gymnastics Ricky joined Crossfit Resonate in April 2013 after the constant nagging of his older sister Danielle and fell in love with the training instantly. Ricky’s gymnastics skills made him an excellent crossfitter from day 1 but he still worked hard to master every skill thrown at him. He was a quite achiever but when it came to fellow crossfitters achievements he was always very supportive & encouraging. Ricky took on the role of gymnastics coach at Resonate passing on his wealth of knowledge to his fellow crossfitters. Ricky first caught the eye of his partner Jacki at the box doing a backsault into a ring muscle up. Not long after at a crossfit party Danielle played cupid and got Ricky & Jacki dancing and it was love ever since. Ricky was the king of muscle ups, double unders, pull ups, T2B, handstand push ups & full snatch hence todays wod. Ricky would have smashed us at this workout but as soon as he was done he would have been straight by our side to cheer us on.

please bring along donations to help out his family cover the costs etc 🙁

Warm-up

Warm-up (No Measure)

5 rounds of:

3 dead hang to active

:20 HS hold (kick up)

20 single skips + 5-10 DU

Then 20-40 wall balls

*20 if you struggle and 40 if you can do this UB.

Then start warming up the DL in 3 sets of 5.

*Take 3 jumps to get to workout weight.

Metcon

Metcon (Time)

10 rounds for time of:

30 double unders

10 deadlifts 100/70kg
Please scale the weight as needed. Just because you can, doesn’t mean you should. Push yourself, but be smart. It’s a lot of deadlifts.

WOD: Thursday

Wednesday, July 27th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Listen to your coach talk about some key points on the rowing machine. This is a simple movement but often done poorly.

Then in a group off 3 quickly row 90cal, alternating every 12 strokes.

*Goal is close to 1 cal per stroke.

Then for some sneaky OH stability strength work..

5 sets of:

30m single arm OH carry (swap sides every 15m)

Metcon

5 sets of:

30 cal row

-Rest 3min

Max power output on each set. Enjoy the long rest. Score is fastest and slowest time but goal shouldn’t be to pace but to go all out on each interval.

A: 30 cal row (Time)

Row 30 cals for time
Fastest time

B: 30 cal row (Time)

Row 30 cals for time
Slowest time

midline/accessory work

Cash out today by completing

30-50 barbell roll outs.

WOD: Wednesday

Tuesday, July 26th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 sets of:

15 KBS

10 pass throughs

5 OHS (broomstick)

Then as a group we will break down all the barbell reps to get your warm and ready for the workout.

Metcon

Metcon (2 Rounds for time)

Every 5min for 30min (6 rounds total)

10 power cleans

10 push jerk

10 OHS

10 burpees

60/40kg

Score is fastest and slowest rounds.
Same weight for all the movements unless there is a massive gap between the OHS and the other lifts. Then in which, set your bar up in a way you can adjust as needed.

WOD: Tuesday

Monday, July 25th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 9min

1) 5 kip swings (be tight)

2) :20 side plank (es)

3) 10 dynamic lizard :3 holds

Then start building up that Back squat. Remember like previous weeks to take a good 3-4 warm up sets before getting into working sets.

Strength

After each set perform 2 legless rope climbs. If this is easy go seated, if this is hard use legs. If that is still hard we will show you how to climb the rope and give scaling options.

Back Squat (3-3-3-3)

Start heavy and build on each set. Goal is heavier than last weeks 5rm.

WOD: Monday

Sunday, July 24th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/eEGxgdePl7s

Today our focus is yet again on the snatch. You will get a good workout in today but quality reps will need to come first. Please use this session to ask as many questions and learn as much as possible on one of our more complex skill movements.

Warm-up

Warm-up (No Measure)

As a group

5 dip and shrug

5 elbows high outside (hip)

5 muscle snatch (hip)

5 power snatch pull unders (hip)

5 OHS

Rest

Then perform the same but from the knee

Rest

Then again from the floor (mid shin)

*Bar if you are comfortable, broomstick if you are iffy on the snatch still.

Weightlifting

Power Snatch (1rm in 12min)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
60/40kg

This should be hard and fast. Scale load if needed so you don’t exceed 6min.

midline/accessory work

Accumulate 3min in a plank hold.

*Take as much time as needed to get 3min working time completed with good quality.

Partner WOD: Saturday

Friday, July 22nd, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (2 Rounds for reps)

Part A

12min AMRAP of:

20 t2b

30m walking lunge 20/15kg plate OH

*15m sections

-Rest 6min (Run 400m with your partner)

Part B

12min AMRAP of:

Row for max cals

*If it’s pissing down with rain, 2:30 of double under practice under fatigue.
Every 10m section will count as 1 rep. So one round is worth 4 reps.

Every cal will count as 1 rep.

Log your reps for parts A and B in that order, not the order you started on. Note your partners name.

WOD: Friday

Thursday, July 21st, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 sets of:

10 leg swings fwd

10 leg swings lateral

10 pass throughs

10 OHS (active shoulder and good ROM)

Then 4 sets of:

:15-:20 active hang

:15-:20 handstand hold

Then build up deadlift to workout weight. Before doing the following:

3×5 deadlifts

3×5 push ups/HSPU

*Should pratice some HSPU here but don’t hit fatigue.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
100/70kg

HSPU scale options:

-1x Ab mat

-10-7-5 Kick up + slower lower

-Legit push ups

WOD: Thursday

Wednesday, July 20th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

As soon as you get here, try sneak in a 500-1000m row at moderate pace + double under practice.

*Will allow another 3 minutes after class brief to finish what you started.

4 sets of:

:15 lizard (left)

2 down facing dog to up facing dog

:15 lizard (right)

2 down facing dog to up facing dog

Strength

A: Back Squat (20min to find a 5rm)

Take the time to build up to this. Goal should be heavier than last weeks best 5. You have a full 20min window, use it.

B: Front Squat (1xME at 80% of A)

Drop the weight right back and take the appropriate warm up sets just like you did with the BS. This will be a heavy set, so treat it as that. Don’t just put the weight on the bar.

WOD: Wednesday

Tuesday, July 19th, 2016

CrossFit MSD – CrossFit

Wear long socks or something to protect your shin for the rope climbs.

Warm-up

Warm-up (No Measure)

1 round of:

15 strict pull ups

20 single arm KB deadlifts (Es, 5 reps at a time)

25 sit ups

Then skill work on the rope climb before we start the AMRAP.

You will have some time build up the farmer carry too.

Metcon

Metcon (No Measure)

22min AMRAP of:

250m row

2 rope climbs

90m farmer carry (Heavy)

:30 side plank (es)

Farmer carry done in 6x15m sections.

No scoring for this workout but this doesn’t mean we don’t want you to give 100%.

Focus on moving well on the rope climbs while breathing a little heavy.

Tuesday extra work

Monday, July 18th, 2016

CrossFit MSD – Comp group

Metcon (No Measure)

16min EMOM of:

odd- 18/12 cal row

even- :15-:20 L hang

WOD: Tuesday

Monday, July 18th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 pass throughs

3 down dog to up facing dog

10 dynamic switch lizard (:3 holds)

Then 3 sets of:

5 front squats

5 push press

5 thrusters

*increase weight each set. Can build heavier than the wod if you wish. You only have 3 sets.

Metcon

100 thrusters 42.5/30kg (Time)

For time:

100 thrusters 42.5/30kg
Should be able to perform a set of 15-20 to start this workout, otherwise its to heavy.

Post workout, mandatory recovery. Fast paced walk 2xdriveway then stretch out

Monday extra work

Sunday, July 17th, 2016

CrossFit MSD – Comp group

Power Snatch (3×10)

Touch and go reps. Focus is on smooth barbell cycling. Use 50% of best triple from today and build ONLY if moving well.

WOD: Monday

Sunday, July 17th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/TRKjn-DRzyU

Warm-up

Warm-up (No Measure)

As a group

3 rounds of:

3 high hang dip and shrug

3 high hang elbow high outside

3 muscle snatch

3 OHS

Repeat above but from hang

Repeat above but from mid shin

First rounds everyone has broomstick.

Second round grab a bar (only if understanding)

Third round barbell EVERYONE or add a small amount of weight.

Then start warm up sets to working set.

Weightlifting

Power Snatch (7×3, building)

Should take at least 5-10min to warm up to your first working set. Focus today is on some good quality lifting.

Add the appropriate loading on w-up sets and working sets. If you snatch 30kg, don’t go 15-25-30 done. Add 1-2kg jumps. If you lift 100kg, 5-10kg jumps make more sense.

WOD: Saturday

Friday, July 15th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

30m high knees (up and back)

30m butt kicks (up and back)

15m burpee broad jump (jog back)

15m inch worm (jog back)

*Work with a buddy. Swap every movement. While one works, the other holds a plank

Then 5min of some dynamic flow style stretching

Then before getting into WOD, some skill work.

Metcon (Time)

3 rounds for time of:

3 legless rope climbs

30 wall balls
Scale is legless as high as you can go, or legs. If that isn’t there, scaled rope from laying to standing.

WOD: Friday

Thursday, July 14th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

With a buddy:

90 banded good mornings total. Swap every 15 reps.

AMRAP lateral step ups while the other works on the band.

For box step up, step up lateral standing next to the box. Then come off the other side before stepping back up and over. focus on a good quality step up.

Then quick run through the muscle ups/scaling options. Then before the working hit 10 reps of each movement + 2-3 muscle ups.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

100 box jumps 24/20″

100 KBS 24/16kg

100 burpees

ME muscle ups
-Jumping muscle ups

-2 strict pull up + 2 strict dip = 1 mu

-Scale the pull up and dip

WOD: Thursday

Wednesday, July 13th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Get in a few high effort rows in with a mix of some dynamic flow work. Think pass throughs, leg swings, down dogs, etc. We will take 5min for a general moving warm up.

We will then take a few warm ups to your weights for the strength work.

Strength/conditioning

5 sets of:

90m single arm farmer carry (swap arms every 15m)

:30 supinated grip hang from bar

:20 handstand hold (wall facing)

Finisher

When you are done with the above, get after the finisher.

Tabata row for meters (Distance)

Tabata row for max meters.

A tabata is 8x:20 work, :10 rest.

Come to a complete stop when the clock signals rest.

WOD: Wednesday

Tuesday, July 12th, 2016

CrossFit MSD – CrossFit

Weekly training (I know this is late) https://youtu.be/fUiYRjfLHr8

Warm-up

Warm-up (No Measure)

EMOM 12min

1) Row :50 (mod-hard pace)

2) 5-8 feet together burpees

3) lizard dynamic change of legs every :10

4) 10 lateral leg swings (es)

Then build into back squats. You should take 4-5 good warm up sets before starting your first set.

Strength

Back squats 5-5-5-ME

Last set is a ME set. Record your heaviest 5 and the ME set. Max reps at 90% of best 5 of the day.

A: Back Squat (5-5-5-)

Try start close to last weeks heaviest 7 and build from there.

B: Back Squat (ME @ 90% best 5)

This is based of your best set of 5 for the day. This will be your 4th working set for the day after the first 3 sets of 5.

WOD: Tuesday

Monday, July 11th, 2016

CrossFit MSD – CrossFit

Weekly training (I know this is late) https://youtu.be/fUiYRjfLHr8

Warm-up

Warm-up (No Measure)

Grab a buddy…

One athlete hold the bottom of the squat while the other completes 70 single skips x2

Then one hold a plank while the other does 16 lunges x2

Then one holds the top of the barbell row while the other does 10 sit ups x2

Strength

Barbell Row (5×6)

Lower slower than you pull. Good controlled reps.

12min to get through these sets today.

Metcon

Metcon (Time)

For time:

150 double unders

20 t2b

125 double unders

20 t2b

100 double unders

20 t2b

Rx +

Every break on the DU stop and do 3 burpees. Be honest and you must call this before starting the workout.