CrossFit 42 South

Archive for August, 2016

WOD: Thursday

Wednesday, August 10th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 sets of:

100 skips

20 banded good mornings

15m inch worm

:45 hip extension (es)

Then building deadlifts and getting comfortable with being upside down

Strength

Deadlift (4-4-4-4)

Not touch and go. Guide the weight back down to the floor and reset yourself.

After each set Accumulate 1min in a HS hold + 75 dubs

WOD: Wednesday

Tuesday, August 9th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Strength

5 Press + 5 Push press + 5 push jerk

Build to a max of the complex. This is like last weeks complex but giving you the chance to build to what you think is the max.

Then take 85% and perform 4 sets, resting 2min.

Barbell row (supinated grip) (4×10)

Use the same weight as the heaviest on the pressing complex.

WOD: Tuesday

Monday, August 8th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

:20 dragon (es)

:20 pigeon (es)

:20 calf stretch (es)

20 banded good mornings

20 step ups

Then 3 sets of:

5-8 KBS

5-8 BJ

*This is to get a taste of what is to come and get your body ready for the intensity..

Metcon

Metcon (Time)

Partner WOD

With one athlete working at a time, swiping every :30sec:

100 KBS 24/16kg

100 box jumps 24/20″

80 KBS

80 box jumps

60 KBS

60 Box jumps

40 KBS

40 Box jumps

20 KBS

20 Box jumps
Scale as needed so both partners are moving at a similar pace. E.g may need to KB or swapping box height. The amount of reps you do is irrelevant though.

If you are solo, complete 50-40-30-20-10 of each going :30 on, :30 off.

midline/accessory work

Accumulate 3min in a plank hold

*Quality time over just chilling in a poor position.

Then accumulate 3min side plank (es)

*Break it up to :10 es, :20es, etc. Do what YOU can manage.

This will be 1:30 total on each side.

WOD: Monday

Sunday, August 7th, 2016

CrossFit MSD – CrossFit

NEW feature…. Based on the member survey you now have the ability to see the training a week ahead.
*Note that sometimes the final workouts aren’t all in or may be edited but the general idea remains for the current week.
So, I won’t be doing the videos as this will be much easier.
Give it a go, select Fridays date and you’ll see the workout.

Warm-up

Warm-up (No Measure)

3 sets of:

10 pass through

3 dive bombers

10 dynamic lizard

Then 3 sets of:

10 goblet squats

10 sit ups

Then start building up the OHS, don’t forget that we are after snatching the first rep.

Metcon

Metcon (AMRAP – Rounds)

18min EMOM of:

Odd- 2×5 Overhead squats 70/45kg*

Even- 15 burpees

Score is total rounds complete.

*You must full snatch your first rep then drop at 5 and full snatch into reps 6-10.
Scale load as needed. Scale reps back on burpees if really needed.

WOD: Saturday

Friday, August 5th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (AMRAP – Reps)

20min AMRAP of:

60 cal row

50 box jumps 30/24″

40 t2b

30 squat cleans 70/45kg

Then…

AMRAP laps to the far fence and back, running (each lap is 1 rep)

*On the run you will touch the fence then run all the way back to the other fence (near the box) and that is one lap. Will explain more when we start.

Score is total reps.

WOD: Friday

Thursday, August 4th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Starting with some dynamic flow work

Then

3 sets of:

5-8 push ups (control tempo)

10 band pulll a parts

:20 ring row hold (top and bottom)

Then start building up the specific movements…

Strength/conditioning

Metcon (2 Rounds for weight)

Every 3min for 18min (6 sets total)

5 press

5 push press

5 push jerks

10 barbell rows

All reps overhead must be UB. Drop and reset for the barbell rows.

Build weight each set. Score is lightest and heaviest rounds.

Finisher


500m Row (Time)

Max Effort 500m Row
Only one effort so you better make it count.

WOD: Thursday

Wednesday, August 3rd, 2016

CrossFit MSD – CrossFit

Be sure to have something to protect your shins for the rope climbs today. Long socks, trackies, knee sleeves, etc…..

Warm-up

Warm-up (No Measure)

Strength

Deadlift (5-5-5-5)

Not touch and go. Guide the weight back down to the floor and reset yourself.

After each set, practice 2-3 rope climbs.

WOD: Wednesday

Tuesday, August 2nd, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

20m inch worm

20m burpee broad jump

20 pass throughs

Then 3 rounds of:

:20 top of ring support

5 bar kips

:20 bottom of ring support

10 air squats

Then we will do a little work on the muscle up as a group, talk scaling and how you can work towards getting one at some stage…

Metcon

Metcon (Time)

3 RFT of:

50 wall balls

7 muscle ups
Muscle up scale:

-If you have some but not many, less reps. 3-5

-Maybe you have bar muscle ups?

-12 burpee pull ups

WOD: Tuesday

Monday, August 1st, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

50 mountain climbers

Then dynamic flow work as a group

Then 2 sets of:

5 behind the neck push press (snatch grip)

5 overhead squat

Then working the power snatch as a group before we start the clock

Weightlifting

Power Snatch (1rm in 12min)

Opportunity to build on last week….

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

10 power snatch 60/40kg

50 double unders
You aren’t aloud to do singles today. You must keep reps to 2+ to practice barbell cycling.

Scale as needed.