CrossFit 42 South

Archive for November, 2016

WOD: Thursday

Wednesday, November 30th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 band pull a parts

5 inch worms (stationary)

:30 squat hold

x3 sets

Strength

Superset the press and rows. Rest 1:30 between rounds.

A1: Single Arm Dumbell Press (4×9-12)

Start on non preferred side.

Goal is more reps/heavier than last week. Control tempo.

A2: single arm DB/KB row (4×9-12)

Start on non preferred side.

Goal is more reps/heavier than last week. Control tempo.

Metcon

Metcon (Time)

6 rounds for time of:

50 double unders (UB)

20 OH plate lunges

*On the lunges today you’ll step back before returning to feet together. Alternate legs each rep.
Scale options:

-1 break only

-Just getting it done

-Less reps

*Should take no more than 1min for the dubs

WOD: Wednesday

Tuesday, November 29th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 single leg good mornings

:20 side plank

:30 down facing dog

15 sit ups

x 3 sets

Then warm deadlifts up

Strength

Deadlift (6-6-6-6-6)

If you did Saturdays class last week, goal today is heavier than what you did in the wod.

Otherwise, heavy deadlifts, good form.

NOT touch and go.

midline/accessory work

4 sets of:

30-60sec tuck hollow hold

5-10 strict toes to bar (NO swing, legs straight and locked out)

*Rest about 20-30sec between movements.

WOD: Tuesday

Monday, November 28th, 2016


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (AMRAP – Rounds)

30min EMOM of:

1) 3 rope climbs

2) 15 burpees

3) 16 box jumps 24/20″ (step down)

4) 17 wall balls

5) REST

Score is rounds completed.
Scale as needed to be able to complete the work. This should be very tough, but achievable.

WOD: Monday

Sunday, November 27th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

5 dive bombers

10 band good mornings

10 single arm russian KBS (es)

*Really focus on resisting rotation on the KBS.

Weightlifting

power clean and jerk (1rm in 15min)

Heaviest you can manage in the time frame. No push presses. Practice your jerk. Either power or split.

Don’t bother with split if push jerks are a little odd still.

Metcon

A: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
60/40kg

B: 30 cal row (Time)

Row 30 cals for time
You have 5min rest from when you finished grace to doing this.

WOD: Saturday

Friday, November 25th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 sets of:

10 band good mornings

5 burpees (feet together)

2 sets of:

4-6 scap pull ups

10-15 hollow rocks

*Form must be on point. Scale movement as much as needed for quality

Then get a few reps in of the workout, build the deadlift up and go to work.

Metcon

Metcon (AMRAP – Rounds)

30min EMOM of:

1) 7 deadlifts 140/95kg

2) 30 air squats

3) 20/15 cal row

4 Run to fence

5) Rest
Scale as needed.

This should be heavy but not so heavy you rely on using an excessive bounce and your spine moves like a slinky. Be smart.

Scale the reps on other movements if needed, but be sure to have a dip

WOD: Friday

Thursday, November 24th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here, try to get a 500-1000m row in at a moderate pace for a general warm up before class.

5 sets of:

:20 side plank (es)

:20 single arm thoracic bridge (es)

*Scale the time of the holds if needed to keep quality high

Metcon

Metcon (Time)

3 RFT of: (12min cut off)

5 wall climbs

10 strict pull ups (:3 pause chin over bar)

15 box jumps 30/24″ (step down)
Scale pull ups as needed.

Finisher

500m Row (Time)

Max Effort 500m Row
Balls to the wall, baby!

Enjoy….

WOD: Thursday

Wednesday, November 23rd, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 leg swings fwd (es)

10 pass throughs

10 leg swings lateral (es)

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

Metcon

Metcon (Time)

For time: (12min cut off)

200 double unders

150 jumping lunges

100 double unders

Strength

Front Squat (2-2-2)

:10 pause at the bottom on the first rep.

3 solid working sets. This will be tough as you’ll be fatigued from the metcon. Really focus on quality position while under fatigue, this will help make things much easier when you are fresh.

WOD: Wednesday

Tuesday, November 22nd, 2016


CrossFit MSD – CrossFit

This looks like Last Tuesday weightlifting session. It’s a progression. Aim to beat last weeks efforts in weight and technique.

Warm-up

Warm-up (No Measure)

3 sets of:

:30 down facing dog

:40 standing straddle

Then 3×6 OHS with what you consider moderate. Use a tempo of :3 lower, :3 hold at the bottom.

*The idea with this OHS is to open you up and get you comfortable with uncomfortable.

Weightlifting

A: Power Snatch (2rm in 15min)

Not touch and go.

Goal is heavier than last weeks triple if possible.

B: Power Clean (2rm in 15min)

Not touch and go.

Goal is heavier than last weeks triple if possible.

WOD: Tuesday

Monday, November 21st, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

100 single skips

:30 plank hold in top of push up

10 band good mornings

10 cossack squats

Then build into your back squats.

Strength

Back Squat (5×3)

Using the same temp as last week. :3 lower, :3 pause, fast up.

Add 5% from last week. You’ll do this once more time next week.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
24/16kg KB

Go hard on this one. The run needs to be pushed to the best of YOUR ability.

WOD: Monday

Sunday, November 20th, 2016


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

16min EMOM of:

1) row 17/12 cal

2) 15 hollow rocks or :30 hold

3) 15 straight jumps + 15 star jumps

4) 15 band pull a parts

*Scale reps as needed. This is meant to feel a little like conditioning today.

Strength

A: Shoulder Press (5-5-5)

:5 hold overhead, :3 lower back to shoulder, fast press out.

B1: Single Arm Dumbell Press (4x 9-12 (es))

Use DB or KB for this today to find the right weight for you.

Start on the non preferred arm then match on your strong arm.

Try to find a weight and keep it the same. Controlled tempo.

B2: single arm DB/KB row (4x 9-12 (es))

Use DB or KB for this today to find the right weight for you.

Start on the non preferred arm then match on your strong arm.

Try to find a weight and keep it the same. Controlled tempo.

WOD: Saturday

Friday, November 18th, 2016


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Grab a buddy and perform 50 over and unders between the two of you.

Then 3 sets of:

10 banded good mornings

5 inch worms + :5 hold in hollow

Strength

Deadlift (5-5-5-5)

Not touch and go.

After each set perform 2-3 legless rope climbs

Scale as needed. Try legless as far as you can go, then use legs rest of the way.

Use legs the entire way up if needed.

Do laying to standing rope pulls if this is where you’re at.

Finisher

5×10 single arm Russian KBS (es)

-Rest :20 between each arm.

*Go as heavy as you can while maintaining good form.

WOD: Friday

Thursday, November 17th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 pass through

10 pull a parts

10 air squats

x3 sets

Then

:20 side plank (es)

10 single arm DB/KB push press (es)

x3 sets

Then we will start working into the OHS and HSPU based on your ability.

Metcon

Metcon (Time)

3 RFT of:

20 OHS 40/30kg

20 HSPU

*No cut off on this one, but if there where, it would be 12min.
Scale as needed.

HSPU options:

1x ab mat

1x ab mat 15 reps

10 kick up and lowers

7 wall climbs

15 legit push ups (if unable to wall climb)

WOD: Thursday

Wednesday, November 16th, 2016

CrossFit MSD – CrossFit

Do not skip today because you don’t like to run. Learn to enjoy it, appreciate that you are doing more than those who will cherry pick today. Appreciate that you are doing more than all those who don’t even train.

Come on in, let’s get it done!

For legit reasons, you can row. Must be a legit reason though!

Warm-up

Warm-up (No Measure)

bit of mobility before working in to the lunges today

Strength

Front Rack Lunge (5×10, building)

Each step is a rep.

Goal is to go heavier than last week on all sets, not jus the heaviest.

Metcon

200/400/800/1600m run test (Time)

For time:

200m run

-rest 1min

400m run

-rest 1min

800m run

-rest 1min

1600m run

WOD: Wednesday

Tuesday, November 15th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 air squats

10 push ups

20 star jumps

x3 sets

Then get a bar and start warming up the barbell work.

Then we will figure out your scale options.

Will run the WOD in 5min waves. Stay warm while you wait to begin

Metcon

Metcon (Time)

For time (20min cut off)

60 cal row

50 burpee box jumps 24/20″

40 push jerks 50/35kg

30 front squats 50/35kg

20 muscle ups
-Jumping muscle ups

– 4x 5 ctb + ring dips

-Scale above as needed

WOD: Tuesday

Monday, November 14th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

:20 down facing dog

:20 up facing dog

:40 seated stradle

Then 3×10 wrist push ups

Then grab a bar and lets begin lifting heavy weights. We will have 5min to move the barbell before the clock begins on each movement.

Weightlifting

A: Power Snatch (15min to find a max 3rm)

3rm in 15min. Not touch and go. Drop and reset.

Try to get 3-6 sets in at around 85% +

B: Power Clean (15min to find a max 3rm)

3rm in 15min. Not touch and go. Drop and reset.

Try to get 3-6 sets in at around 85% +

Gymnastics

WOD: Monday

Sunday, November 13th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick movement flow as a group

3 sets of:

:20 top of push up hold

10 squats

:20 dead hang

10 band good mornings

20/15 cal row

Start building into your back squats

Strength

Back Squat (5×3)

:3 lower, :3 hold at the bottom.

Same weight on all sets. Go around 65-75% 1rm.

We will build this over 3 weeks to supplement the front squat work we have been doing too.

Metcon

10’s WB/KBS couplet 10rft (Time)

10 RFT of: (20min cut off)

10 wall balls

10 KBS 32/24kg

*Every time you break complete 3 burpees before picking up where you left off.

WOD: Saturday

Friday, November 11th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

300m row

150 skips

200m run

10 v-ups

10 banded good mornings

Metcon

Metcon (Time)

For time:

50 TTB

75 burpee box jumps 24/20″

50 deadlifts 100/70kg

WOD: Friday

Thursday, November 10th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4x

:20 side plank (es)

15m single arm farmer carry

15m crawl forward

15m crawl backwards

Go heavy on the farmer carry, if you are to strong for the 45kg DB, use a farmer carry handle.

Strength

Perform A1 and A2 as supersets. Rest 1:30 between movements.

A1: Front Rack Lunge (5×12)

Alternate legs on each rep. Step out, then step back in. Switch legs. Continue till you complete 12 reps total.

building in load

Reps must be perfect, no shooting the hips back first, chest must stay up tall.

A2: Turkish Get Up (5×2 (es))

Perform 2 reps on your non perferd side then switch and perform another 2 reps.

Finisher

30 cal row (Time)

Row 30 cals for time
This is optional, if you do it, go HARD as F@#K

WOD: Thursday

Wednesday, November 9th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

5 inch worms + push ups (on the spot)

:10-:15 L sit (bum still on floor)

15 star jumps

Then 3 sets of:

8 air squats

5-8 hang power clean (empty bar)

run to the fence

Then 3 sets of:

6 wall balls

5 hang power cleans @ (building)

*Only build to workout weight. E.g 40/50/60kg for the guys, 25/35/40kg for the girls

(adjust the above based on the weight you can use)

Metcon

Metcon (Time)

3 RFT of: (24min cut off)

800m run

30 wall balls 9/7kg

20 hang power cleans 60/40kg

WOD: Wednesday

Tuesday, November 8th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

16min EMOM of:

1) 15/11 cal row

2) 15 straight jumps

3) 12 no push up burpee

4) 15 rear delt flys (light weight)

*Goal is to get out of breath a little.

Strength/conditioning

Metcon (No Measure)

5 rounds not for time of:

10 strict chin ups

-rest :30

10 barbell rows

-rest :30

20 hollow rocks

-rest :30

:10-:20 ring support

-rest :30

75 double unders

-rest :30

*Pick your own weight, something that’s heavy but allows for perfect movement.
This isn’t timed, but that doesn’t mean coast along at a casual pace. Try to put some effort behind each movement. Scale as needed so you can maintain close to UB on all reps.

Pick a weight that is heavy but allows you to move well.