CrossFit MSD – CrossFit

For a lot of you, today will end up in consuming all the beers, eating all the food and watching and enjoying the AFL grand final.
Come on in, and earn some “beer credits” by tackling this awful hero WOD.

Enjoy your day guys.

Warm-up

Warm-up

Warm-up (No Measure)

3 sets of:

70 skips

10 ring rows

Then 3 sets of:

run to fence

10-15 wall balls

Metcon

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
42.5/30kg

Scale as needed. Cleans should not be heavy at all, just uncomfortable.

Pull ups should be scaled approtiatly too please.

CrossFit MSD – CrossFit

No classes today but there will be open gym at 10am and 4pm so you can come in and get your dose of fitness.
Either do a catch up WOD, or Saturdays WOD if you don’t plan to come on Saturday.
If you’ve done all the workout and will be here Saturday you can do anything you wish.

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 single arm KB high pull (es)

10 banded good mornings

10 lateral squats

*On all reps, use a deliberate slower eccentric (lowering) than the concentric (up).

Then follow this warm up for deadlifts and squats. These will be done separately, obviously before attempting your 10rm.

1×10 barbell

1×8 @ 20-30%

1×5 @ 40-50%

1×5 @ 50-60%

1×3 @ 60-70% (this one is to feel out first working set)

Then go for it.

Strength

Back Squat (10rm)

Find a heavy set of 10 for the day. Be sure of depth on the squats.

Deadlift (5rm touch and go)

You’ll be cooked after the back squats, be sure of your form. Do not round your back and die on this.

Announcements

Friday is a public holiday but we will have open gym at 10am and 4pm.

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 sets of:

10m inch worm

10m walking lunge

20m single arm oh carry (e.s)

*Go down 20m with inch worms and lunges then down and back, switching arms on the carry.

*Go as heavy as you can on the oh walks.

Metcon

Metcon

For todays EMOM you’ll start with a max reps in :35 on burpees and TTB.

Rest a couple min between the efforts and 5min before starting the workout. This will create your number for the EMOM today.

Metcon (AMRAP – Rounds)

20min EMOM of:

1) Burpees

2) TTB

*Your reps on each minute are at 50% of your max effort work done. E.g you do 12 burpees and 10 t2b you’ll do 6 burpees and 5 t2b in the workout.
Goal is to not just do the reps in the minute, but to push yourself and get the work done as fast as you can in the minute each set.

Announcements

Friday is a public holiday but we will have open gym at 10am and 4pm.

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

16min EMOM

1) 10-15 cal row

2) 10-15 KBS

3) 10-15 wall balls

4) :30 plank hold/hollow hold

*We want you to get out of breath and feel like you have done something, but you should not be laying on your back after.

Then we start lifting….

Weightlifting

power snatch + hang snatch + OHS (1rm of the complex )

Take as long as needed to find your max. You should get a few lifts in though. So take smaller jumps if needed.

Announcements

Friday is a public holiday but we will have open gym at 10am and 4pm.

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

8-12 push ups

8-12 squats

8-12 ring rows

8-12 sit ups

*Reps based on ability. This is a warm up. Not a WOD.

Then….

6 sets of:

3 push jerks (building)

10 double unders

*Not a 3rm, just heavier than the workout. Focus is on achieving push jerks, not push presses.

Metcon (Time)

150 double unders

50 push jerks 60/40kg

150 double unders
Be sure to practise push jerks, not just a push press.

Allow 3min-ish for the dubs, and weight on push jerk should be a challenge, but something you can manage for sets of 5-8 throughout the workout.

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

Snatch (1rm in 15min)

Full snatch

Clean and Jerk (1rm in 15min)

full clean

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

5 burpee

10 band good mornings

Then 3 sets of:

10 goblet squats

75 skips

Then start hitting a few WB, KBS and Du ready for the WOD

Metcon

Metcon (Time)

For time of:

50 wall balls 9/7kg

50 KBS 32/24kg

150 double unders

35 wall balls

35 KBS

100 double unders

20 wall balls

20 KBS

50 double unders

Accessory work

3 rounds of:

20 rear delt flys

20 band pull a parts

20 tricep push downs

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Start with an easy 2 rounds of:

Jog to end of driveway

10 pass throughs

5 down facing dog

12min EMOM of:

1) :20-30 HS hold (kick up)

2) :20-30 hollow hold

3) :20-30 active hang

Metcon

Metcon (Time)

For time:

1km row

50 HSPU

1.6km run

50 pull ups
-1x ab mat

-Press @ 50% BW

-Press @ load that you need to use

Scale pull ups as needed too.

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

50 banded good mornings (with good control)

*EMOM stop and do 7 burpees. Warm up starts with banded good mornings

Then start warming up the deadlifts

1×10 barbell

1×8 @ 20-30%

1×5 @ 40-50%

1×5 @ 50-60%

1×3 @ 60-70% (this one is to feel out first working set)

Strength

Deadlift (8-8-8)

Goal is to beat last weeks sets of 10s on ALL SETS.

Touch and go reps.

midline/accessory work

Turkish Get Up (5×3 (each side))

Start on your non preferred side.

The reps are to be done UB, take 10-20secs max before switching arms.

Build in weight if you can.

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Group flexibility flow

Then

10min EMOM

1) :30 plank hold on rings

2) 5-8 goblet squats + 10 hold bottom

Then warm up for front squats.

Strength

Front Squat (3rm in 12min)

Metcon

Metcon (AMRAP – Rounds)

14min EMOM of:

1) 20 ring push ups

2) 20 front squats 50/35kg
Make sure that you go all the way down on the ring push ups. These can be scaled to regular push ups and those can be scaled too.

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

500m row

150 single skips

10 inch worms + push up

30 air squats

30 ring rows

*In no order, just complete the above

Then as a group we will quickly dial the power snatch before starting the metcon

Metcon

Metcon (Time)

30 power snatch 40/30kg

100 double unders

20 power snatch 60/40kg

100 double unders

10 power snatch 80/55

100 double unders
Scale load as needed. Each section should be getting heavier.

CrossFit MSD – CrossFit

Good old fashion partner WOD action……

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

Partner WOD:

40-35-30-25

Toes to bar

Shoulder to overhead 70/45kg

*One athlete working at a time. Fist bump change over.
Try to use the one bar, load plates in a way that allows for different strengths in partners to change the load.

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

100 skips or 60 bar taps

15 band good mornings

6x :10 side plank (keep hips up, switch from side to side, 3x each side)

10 controlled lunges

Then for deadlifts warm up something as follows:

1×10 barbell

1×8 @ 20-30%

1×5 @ 40-50%

1×5 @ 50-60%

1×3 @ 60-70% (this one is to feel out first working set)

Then GO TIME BABY

Strength

Deadlift (10-10-10)

Quality touch and go reps.

Finisher

Metcon (No Measure)

4 rounds of:

:40 ME double unders

:40 plank hold/hollow hold

*This isn’t accumulative time on the plank. Just :40 to get as much up time as possible.
This isn’t scored. Just some DU practice with midline work.

You can choose between plank holds and hollow holds.

Goal is to get as many du in as possible. If you have these for days, practice some triple unders 🙂

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5-4-3-2-1

Inch worms (stationary)

dead hang to active (:3 holds)

leg swings (forward)

leg swing (lateral)

4x jog/run to fence

3 strict pull ups + :20 HS hold

Then take 5min to get sorted for the Mups and HSPU in the workout.

Metcon

Metcon (Time)

2 rounds for time of: (16min cut off)

800m run

10 muscle ups

15 strict HSPU
Scale as needed.

Today we are looking for a hard paced run effort then chip away through the gymnastics.

HSPU scale:

1xAb mat

7 negatives (controled)

15 LEGIT push ups

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10EMOM

3 squats

3 push ups

3 pass throughs

In remaining time stretch out hips, we will guide you through each minute

Then 5 sets of 3+3+3 of the workout. Build the weight up till you find what you want to do in the workout.

Metcon

Metcon (Time)

10 rounds for time:

5 hang snatch

5 hang cleans

5 push jerks

60/40kg

*Full snatch. Full cleans.
Goal is to use the same weight for all 3 movements. Unless you really have a hard time based on mobility getting below parallel on the snatch, then you can switch weights. You are better to go 10kg lighter and allow the other movements “feel lighter” so you can focus on the movement you have a hard time with.

CrossFit MSD – CrossFit

All the squats…
Goal is quality movement over the load but if its there, get after some PBs.

Warm-up

Warm-up (No Measure)

8min EMOM

1) row 20/15 cal

2) 20 air squats

3) 50 bar taps

4) 20 band pull a parts

Then straight into squatting. Start warming up your squats with some OH squats today. Get that dialled in a little first.

Strength

A: Back Squat (5rm in 12min)

B: Front Squat (5rm in 12min)

C: Overhead Squat (5rm in 12min)

CrossFit MSD – CrossFit

Nice simple suck-fest to start your week off. Happy Monday. New week, new beginnings.

Warm-up

Warm-up (No Measure)

Grab a buddy.

While you do 5 inch worms + push ups they will do banded good mornings

x2

Then while you do 16 step ups they will hang from the bar

x2

Then we will start getting into the WOD.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

15 burpee box jumps 24/20″

20 KBS 24/16kg

cool down/Nutrition chat

As a group we will stretch out together and recap on nutrition again. Nothing to intense, just a little reminder, an opportunity to speak openly about what may or may not be working for you. Share your amazing tips etc.

CrossFit MSD – CrossFit

Skill work and getting a pump for the weekend so you can flex at pretty gals/guys……

Warm-up

Warm-up (No Measure)

Skill

Metcon (No Measure)

EMOM for 18min

1) 2-3 rope climbs

2) :30-:40 HS hold

3) :10-:20 L-sit

Accessory work

Metcon (No Measure)

4 sets of:

10 strict dips

10 strict pull ups

20 tricep push downs

20 rear delt flys

CrossFit MSD – CrossFit

Lots of wall balls with some heavy snatches for fun 🙂

Warm-up

Warm-up (No Measure)

As a group we will do some general mobility flow work before taking time to work on the skill of the snatch.

Working on snatch for about 10min before the workout. Building up to your workout weight.

Metcon

Metcon (Time)

50-40-30-20-10 of:

Wall balls

5 snatches 75/47.5kg

*Full snatch. Done after every set of wall balls. Scale load as needed.