CrossFit 42 South

Archive for July, 2016

WOD: Monday

Sunday, July 10th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10min EMOM of:

Odd- 5 inch worms + push up

Even- 5 dead hang to active : squat hold to the :50 mark

Then set up for the WOD. Then hit 3 rounds of the WOD at intensity before taking 5min to rest before we start.

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
60/40kg

Pick up where you left off. Score is total completed rounds.

WOD: Saturday

Friday, July 8th, 2016


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

Snatch (3-3-3-3-3-3-3)

Drop and reset each rep. Full snatches. Goal is getting under the bar. Start moderate and build in small jumps

WOD: Friday

Thursday, July 7th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds of:

40m single arm farmer carry (es)

*20m down, turn and back. Then swap hands. That is 1 round.

Pick a heavy weight for this.

Then take a few good warm up rows before diving in.

Metcon (2 Rounds for time)

5x500m row

-Rest 3-4min between each effort. During rest you must accumulate 20m of quality inch worms.

Score is your fastest and slowest time.
Score fastest and slowest time. Record your best 500m row seperate too.

500m Row (Time)

Max Effort 500m Row

WOD: Thursday

Wednesday, July 6th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds of:

20m single arm Oh carry (Es)

10 band pull a parts after each side.

Heavy but solid. Try go full length 20m without turning, then come back the other way.

Start on non preferred side.

Stack your shoulders, brace your core and walk with control.

Then after the barbell rows 3 rounds of:

3-5 t2b

3-5 deadlifts

x3 sets fast…..

Strength

Barbell Row (5×7)

This will be heavier than the 10s you have done in recent weeks but the form will be as good still.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

10 t2b

10 deadlifts 80/55kg

Rx +

100/70kg

Wednesday extra work

Tuesday, July 5th, 2016


CrossFit MSD – Comp group

30min row (Distance)

Row for 30min for max meters. Be sure to note your ave/500m pace too.

WOD: Wednesday

Tuesday, July 5th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

:20 shoulder external rotation (es)

:20 squat hold with single KB front rack (Es)

10 sit ups

20m walking lunge

Then start building up back squats.

Strength

Back Squat (7rm)

Goal is heavier than last weeks heaviest set of 7.

Strength/conditioning

Every 2min for 16min (8 sets total):

5 front squats @ 60-65% of above.

No racks. Unless you can’t clean the weight then you can use racks but that will be a scaling option.

This isn’t scored. You just get it done to the best of your ability.

Tuesday extra work

Monday, July 4th, 2016


CrossFit MSD – Comp group

Metcon (No Measure)

10 rounds of:

5 strict t2b

3 strict c2b

3 strict pull ups

NOT FOR TIME…. Quality reps. USe a band if needed please.

WOD: Tuesday

Monday, July 4th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 single arm KB swings (es)

After each set :20 side plank on the same side

x5 sets

Light weight (based on your ability) and move very well.

Then get some dubs, power cleans and burpees in and to the workout standard for you.

2 rounds of:

15 du

5 power cleans

5 burpees

15 du

Rest :30

Metcon

Metcon (Time)

5 rounds for time of:

30 double unders

15 power cleans 40/30kg

15 burpees

30 double unders

-Rest 2min

Rx +

50/35kg

50 Dubs
Score is the total time at the completion of your 5th round, including the rest periods. So do not rest less to get a better time. Move faster during your work period.

Monday extra work

Sunday, July 3rd, 2016


CrossFit MSD – Comp group

3x power clean + 2 thrusters (Find a max on the complex)

Touch and go.

WOD: Monday

Sunday, July 3rd, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/wayxU4dqdrQ

Warm-up

Warm-up (No Measure)

3 rounds of:

3 dive bombers

:20 lizard (es)

5 air squats

5 lateral squats (es)

5 dead hang to active

Then 3 rounds of:

5 squat jumps

5 box jumps

5 kips

Then 3 rounds of:

5 wall balls

5 box jump

5 pull ups

Each phase is building into the workout. Start easy, next phase gets a little harder and the last is a mini round of the workout.

Metcon

Metcon (Time)

For time:

50 wall balls 9/7kg

40 box jumps 24/20″

30 pull ups

25 wall balls

20 box jumps

15 pull ups

*Step down box jumps today. Jumping down is scaling.

WOD: Saturday

Friday, July 1st, 2016

CrossFit MSD – CrossFit

Made adjustment from snatching to deadlifts. Decided that we have done a lot with your shoulders this week and it was irresponsible programming on my behalf. We will snatch next week…

Warm-up

Warm-up (No Measure)

When you get here, start on this warm up so you can get onto the rower as we will need to go in waves.

5 rounds of:

5 sumo stance good mornings

5-8 cal row (fast)

:20 plank hold

Metcon

100 cal row (Time)

100 calorie row for time

Strength

Deadlift (20rm)

Touch and go.

Back must stay legit…..