CrossFit 42 South

Archive for October, 2016

WOD: Tuesday

Sunday, October 30th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Try get here early to complete a 500-1,000m row.

4 rounds of:

3 inch worm (:10 hold start and finish)

6 scap pull ups

9 lunges with plate OH

Then we will start working into the workout gradually.

Metcon

Metcon (AMRAP – Rounds)

EMOM for 24min

1) 2 rope climbs

2) 15 push press 40/30kg

3) 20 box jumps 24/20″ (step down)

4) Rest
Scale rope climb to 1 rep if needed or 2 attempts as high as you can or pull yourself from a laying position. If 2 is easy do your first rep legless.

WOD: Friday

Sunday, October 30th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

22min AMRAP of:

7 deadlifts 120/85kg

9 HSPU

50 double unders
Scale load as needed.

Scale HSPU with 1x ab mat, or Accumulate :45 in a handstand hold. If the handstand is hard, hold an angled wall climb to the best of your ability.

WOD: Monday

Sunday, October 30th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Movement flow as a group then:

5 single arm KBS

5 single arm front rack push press

5 single arm front rack squat

*perform all reps on one side before switching sides

x4 rounds

Strength

Front Squat (5×3)

:3 lower, :3 pause at the bottom, fast up.

Heavier than last week if possible. You’ll have one more crack at this next week.

Metcon

Metcon (Time)

For time: (12min cut off)

50 burpees

100 air squats

50 burpees
Simple, effective, get it done. Be sure to push as hard as you can.

Every rep short of completing the workout adds as a second to the 12min cut off.

WOD: Saturday

Friday, October 28th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 sets of:

:20 hollow hold

:20 rest

:20 ring support

:20 rest

:20 chin over bar hold

:20 rest

:20 HS hold (wall facing)

:20 rest

:20 lunges plate OH

:20 rest

For the holds, do what you can, even if it is less than :20.

We will try stagger the warm ups to match the workout too.

Metcon

Metcon (Time)

For time:

60 box jumps 24/20″

1000m row

10 rope climbs
Will need to stagger the starts. Go in 5min waves.

Strength

4-5 rounds of:

10 strict pull ups

10 strict HSPU

*Scale as needed. Make harder as needed with weight or deficit. You are allowed one break per set.

WOD: Friday

Thursday, October 27th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

accumulate the following in any order

1,000m row

800m run

250 single skips

12 inch worms

Then build up deadlifts

1×10 barbell

1×5 @ 20-30%

1×5 @ 40-50%

1×3 @ 60-70%

1×2 @ 80-90%

First working set of 4

Strength/conditioning

Deadlift (4-4-4-4-4)

Not touch and go. Goal is heavier on all sets like last week.

After each set perform 50-75 double unders before resting 2-3min before next set.

WOD: Thursday

Wednesday, October 26th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

20m single arm OH carry (es)

x5 sets. Down on one arm, back on the other = 1 set.

Then accumulate 50 band pull a parts (focus on quality)

Then we start working the thrusters

Strength

Thruster (3rm in 15min)

No racks. Can clean into first rep

Metcon

Metcon (Time)

3 RFT of:

10 thrusters @ 60% 3rm

15 lateral over the bar burpees

WOD: Wednesday

Tuesday, October 25th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

50 bar taps

10 push ups (:3 hold at top and bottom)

40 bar taps

10 ring rows (:3 hold at top and bottom)

30 bar taps

10 air squats (:3 lower, :3 hold, :3 up)

20 bar taps

10 hollow rocks

30 banded good mornings

Metcon

Metcon (Time)

3 rounds for time of:

30 KBS 32/24kg

30 ab mat sit ups

800m run

Strength

Barbell Row (5×10)

Slower down than up. Same weight across all sets. Heavy but perfect.

WOD: Tuesday

Monday, October 24th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10min EMOM of:

2 inch worms

4 single arm KBS (es)

movement flow in remaining time

Then we will start going over the barbell lifts in the metcon before crushing it

Metcon

Metcon (2 Rounds for time)

Every 2min for 20min (10 sets total)

6 power snatch

6 power cleans

6 push jerks

60/40kg

*Score is fastest and slowest rounds.
Adjust the load as needed to be able to get rest each interval.

WOD: Monday

Sunday, October 23rd, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

plank hold :30

10 band good mornings

10 scorpians

10 lunges

then 20-30 wall balls in 1-2 sets before starting on front squats

Strength

Front Squat (5×3)

:3 lower, :3 pause at the bottom, fast up.

You pick a weight that is heavy for you, but something you can manage for all the sets with good form.

Metcon

Metcon (Time)

5 rounds of: (15min cut off)

10 strict chin ups

20 push ups

30 air squats
Focus is on LEGIT reps. Absolute no kipping on the chin ups, no worming on the push ups.

Scale as needed to something that will allow you to finish within the time cap.

Partner WOD: Saturday

Friday, October 21st, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

With your buddy:

One runs 200-300m while the other does 10 single arm high pull each side (with control)

x3 sets

then one completes 75 bar taps while the other holds a hollow hold

x2 sets

then start getting into the WOD

Metcon

Metcon (Time)

With one athlete working at a time, complete the following:

15 down to 1 of:

Burpees

Power snatch 40/30kg

box jumps 24/20″

WOD: Friday

Thursday, October 20th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 banded good mornings

:15 side plank (es)

10 sit ups

Then 3 sets of:

5 KBS

5 scap pull ups (dead hang to active)

5 knee raises (high as possible)

Then couple TTB and get ready to WOD

Metcon

Metcon (AMRAP – Rounds)

9min EMOM of:

1) 20 KBS 32/24kg

2) 20 TTB

3) 17/12 cal row (within :50)

Scale reps as needed.

This was updated due to the rough weather!
Score is how many rounds you complete

Strength

This is done 5min after you complete the retcon. No longer, no sooner.

Shoulder Press (5rm in 12min)

This starts 5min after you finish the metcon

WOD: Thursday

Wednesday, October 19th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

21-15-9 of:

Air squats

push ups

*Scale as needed to keep this a “warm up”

Strength

Back Squat (5rm in 15min)

Can you beat last weeks 5rm?

If not, that is okay. Do what you can today.

Strength/conditioning

Metcon (2 Rounds for weight)

EMOM for 10min

12 overhead squats

*Score is the heaviest and lightest load you used. If you miss a round, that weight doesn’t count and will be recorded as 0kg.

You can change the weight as much as you like during the workout.

WOD: Wednesday

Tuesday, October 18th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 sets of:

10m bear crawl

10m walking lunge

10 band pull a parts

10 OH circles (each direction)

Gymnastic conditioning

Metcon (No Measure)

30min AMRAP for quality of:

:30-60 fall facing HS hold

:20-30 hollow hold

5 perfect inch worms (hold top and bottom :5)

10 pistols (10 each side)

50 double unders

10-15 cal row

*2x feet together burpees after each movement
Quality movement. Keep moving but take your time to move well. Scale as needed to maintain quality.

WOD: Tuesday

Monday, October 17th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

12min EMOM of:

1) row 10-15cal

2) 20 mountain climbers

3) 15 straight jumps

4) :15 side plank (es)

Then warm the deadlifts up:

1×10 @ barbell

1×8 @ 20-30%

1×5 @ 40-50%

1×3 @ 60-70%

1×3 @ 70-80%

Then first working set of 5

Strength

Deadlift (5-5-5-5-5)

After every set, perform 10 strict chin ups. Scale as needed to be able to meet this goal. If 10s are easy, add weight.

Not touch and go today. Build each set. Strong back position on every rep.

WOD: Monday

Sunday, October 16th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Start with:

500m row

400m run

200 skips

10min EMOM of:

6 sumo stance banded good mornings

5-8 hollow rocks

Then start building up your clean

Metcon

Metcon (Time)

10 RFT of:

3 squat cleans @ BW

6 push ups

9 air squats
Scale load as needed to reflect your current strength to body weight ratio.

WOD: Saturday (HERO WOD)

Friday, October 14th, 2016


CrossFit MSD – CrossFit

This is a great workout. We did a smaller version of this way back in the day.
Have fun and scale as needed.

Warm-up

Warm-up (No Measure)

Metcon

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
52.5/35kg

Scale load as needed. Should have same weight for all movements but the OHS will allow for a quick plate change if needed.

If you know your burpees are slow, scale the reps back to 8 so you can keep cycling the workout, rather than standing still.

WOD: Friday

Thursday, October 13th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 sets of:

3 inch worm (hold hollow for :5)

6 dead hang to active (:3 holds)

9 hollow rocks

Then for the workout we will go in waves so we can flow through smoothly.

Metcon

Metcon (Time)

For time:

10 rope climbs

200 double unders

1km row

20 strict pull ups

100 double unders
Stagger starts. We want you to do this WOD is the written order but with 4 ropes and 3 rowers we will want to put a 5min gap between everyone. Those who are ‘faster’ should go first.

Scale rope climbs to less reps, height or laying to standing climbs.

WOD: Thursday

Wednesday, October 12th, 2016


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 horizontal banded rotations (es)

:20-30 side plank (es)

60 bar taps

Then start warming up the deadlifts something like this:

10x barbell

5x 20-30%

5x 40-50%

3x 60-70%

1x 80-85%

First attempt at a heavy 3. If it feels good, rest 2-3min and add more weight for a final attempt.

Strength

Deadlift (3rm in 15min)

touch and go.

Goal is heavier than the last 5rm

Metcon

Metcon (Time)

3 rounds for time of:

30 KBS 24/16kg

20 ring push ups
Scale ring push ups back to regular push ups. Should be able to get the reps done in 1-2 sets.

KBS should be 1-2 sets at most.

WOD: Wednesday

Tuesday, October 11th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 sets of:

10m high knees

10m butt kicks

*Fast feet, rather than big long steps.

3 rounds of:

Run to fence

:30 top of push up hold

3-5 strict TTB

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
One effort, as fast as possible. Go get it.

Strength

Barbell row (supinated grip) (10-10-10-10-10)

Super set these with :20-30 top of ring support hold

-Rest 1:30 between sets

For barbell rows your tempo should be slower down than up. Lighter but more controlled over heavy and sloppy.

WOD: Tuesday

Monday, October 10th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Group mobility flow

Then 3 rounds of:

50 bar taps

10-15 wall balls

Then start getting into back squats

1×10 barbell

1x 5-8 @ 20-30%

1x 5 @ 40-50%

1x 3 @ 60-70%

1x 2 @ 80-85%

Then first attempt at your 5rm.

If that felt solid, rest a few min then add more weight.

Strength

Back Squat (5rm in 15min)

Metcon

Metcon (Time)

6 rounds for time of:

10 front squats

50 double unders

*50% of your 5rm for the front squats (no racks)
If 50% of the 5rm is to aggressive for you, scale back.

Scale reps on dubs as needed.



Member of the month, September 2016