CrossFit 42 South

Archive for February, 2017

WOD: Wednesday

Tuesday, February 28th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick mobility flow to get you going.

12-9-6 of:

band pull a parts

Pass throughs

Wall balls

Pull ups or ring rows (strict)

*Little bit of strength to be made here but don’t go to muscle fatigue.

Metcon

Metcon (Time)

For time, complete the following: (15min cut off)

Buy in 100 double unders

Then…

18-15-12-9 of:

DB thrusters 20/15kg

200m run after each set

Buy out 100 double unders

Strength

The clock will start 5min after the workouts cut off time.

Push Press (5rm in 12min)

Find the heaviest set of 5 you can in 12min while under fatigue from the WOD….

WOD: Tuesday

Monday, February 27th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

1min single skips

:30 plank hold

10-15 KBS (pick own weight)

Then take 4-5 sets of 3-4 reps to build up to your power clean for the workout. After each set get a little spin on the bike/row and a couple burpees to get the feel of the workout.

Metcon

Metcon (AMRAP – Reps)

2 rounds of the following:

A) In a 3min window:

750/500m row

AMRAP Power cleans in remaining time

70/47.5kg

-Rest 3min

B) In a 3min window:

30/20cal AB

AMRAP burpees

-Rest 3min

Score is total reps completed. Reps only count on the PC and Burpees.
To get a good flow on this workout, we may have you start on A or B. It will work it’s self out.

WOD: Monday

Sunday, February 26th, 2017

CrossFit MSD – CrossFit

Hope everyone who has completed 17.1 is feeling good and ready for another week of training……
Well done to everyone who competed and good luck to those who still need to do it.

Warm-up

Warm-up (No Measure)

10min AMRAP (easy pace)

5 down dog to up dog

5 single arm thruster (es)

10 band good morings

10-15 hang from bar (supinated grip)

Strength

Back Squat (5rm)

No tempo, just get after it. You are a beast that has been kept in a cage, its time to see what you can do when set free.

Quality reps as always please. Good depth, etc.

Metcon

Metcon (AMRAP – Reps)

double alternating tabata of:

1) KBS 32/24kg

2) Pistols (alternating)

*Double tabata interval will be 16x :20 work, :10 rest.

You score is the total reps completed.
Scale options for pistols will be:

-pistols to low box

-cossack squats

-Step ups 24-30″ (no push off back leg)

-lunges

Open WOD 17.1: Saturday

Friday, February 24th, 2017


CrossFit MSD – CrossFit

No classes this morning but open gym time from 7am for you to get the CrossFit Open workout done.
Try to get here before 8:30am if possible.

For anyone who wants’s to see that Maso does exercise, I’ll be getting after the workout around 9:30am.

Good luck and enjoy it……….

WOD: Thursday

Wednesday, February 22nd, 2017

CrossFit MSD – CrossFit

Today is the day before the Open workout is released. How exciting!!!!!

If you are doing the Open tomorrow arvo, I suggest you take today a little easier. This could mean only building to around 80-90% of what you think would be your best then do the consistency work based off that.

Warm-up

Warm-up (No Measure)

Yes, you are using the rower and bikes multiple days in a row. Embrace it, as it will only make you better.

15min EMOM of:

1) 5-15 cal AB

2) 5-15 cal Row

3) 20-50 double unders

4) 100-200m run

5) :20-:40 tuck hollow hold

*Don’t redline to get this done, but aim to get the highest amount of reps complete while still having :5-:10 up your sleeve to switch to the next movement.

Strength

Push press + push jerk + split jerk (Find a max in 15min)

find a max of the complex. The push press should be the limiting factor. The push jerk and split jerk should be hard, but the focus is really punching under the bar and not pressing it up like you would on the push press.

Consistency Work

10min EMOM of:

1 push press + 1 push jerk + 1 split jerk @ 90% of today’s best

the focus is on building consistency in your lifting. Work on one thing each minute.

WOD: Wednesday

Tuesday, February 21st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow as a group.

5min AMRAP of:

Turkish get ups (alternating)

20/15kg would be ideal, scale as needed. Quality movement over speed.

Gymnastics

12min EMOM of:

Odd- 3-6 bar muscle ups

Even- :20-:40 Handstand hold (kick up, wall facing, freestanding practice)

This is skill work. This should get a little spicy, but the focus is practice.

If you don’t have bar muscle ups, today you should practice your CTB pull ups. Focus on really pulling the chest to the bar. If you have this, practice belly button to bar to start pulling “high enough” for that bar muscle up.

Metcon

Try to get into a group of 4 people that are happy to have the bikes and rowers set to the same adjustment. Then alternate between you and your group. This will become your rest. time.

Metcon (Calories)

6 rounds of:

:30 ME cal AB

-Rest 1:30min

:30 ME cal row

-rest 1:30

Score is total calories achieved after all efforts on the AB and row combined.
This may look “simple” but I promise you, if you give it 100% you’ll get your fair dose of fitness for the day.

Enjoy 🙂

WOD: Tuesday

Monday, February 20th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Here early?

Start with some rowing/AB/skipping etc.

2 sets of:

20 banded good mornings

:20-:40 plank hold in push up

2 sets of:

10 band pull a parts

5-10 barbell press

10 sit ups

Then start working on the power clean and jerk.

Weightlifting

Power Snatch (3-3-3)

Metcon

Metcon (Time)

5 RFT of: (10min cut off)

10 TTB

10 deadlifts 50/35kg

5 power snatch 50/35kg

CrossFit Open 17.1: Friday

Sunday, February 19th, 2017


CrossFit MSD – CrossFit

17.1 kicks off at the box from 3:30pm.

There will be no regular programming today or tomorrow. We will be doing the Open workout instead.

If you are doing the Open tomorrow, take today as an easy training day/rest day. Come in the arvo and cheer/judge those who are competing today.

If you are doing the Open workout this arvo and you normally come in the morning, feel free to come in and do a mobility type of workout.

If you want to train Friday morning and you aren’t doing the Open, come on in. We will sort you out with something to do. Friday morning will be open gym time.

WOD: Monday

Sunday, February 19th, 2017

CrossFit MSD – CrossFit

The CrossFit Open starts this Friday….. Get excited people.
If you haven’t registered, you still have time. Head to games.crossfit.com and get after it 🙂

Warm-up

Warm-up (No Measure)

We will do some mobility flow as a group for a couple minutes but the bulk of it will be done during the next phase of your warm up in between warm up sets.

Then straight into some practice with the DB before getting into the back squats.

Strength

Back Squat (3×6 @ heavier than last week)

Last week on this progression. Next week we will test a true 5rm.

Slower down than up is the tempo again.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 rounds of:

2min AMRAP

10 DB ground to overhead

10 DB overhead walkling lunges

10 burpees

*20/15kg DB each side.

2min rest

You will resume each round where you left it. Score is total round+reps completed as if it were a 10min AMRAP without rest.
Equal amount of rest to work today. This will allow provide you with enough rest to be able to go hard again and work on some new skills with the dumbbells.

Partner WOD: Saturday

Friday, February 17th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

10 rounds for time of:

10 hang power cleans 60/40kg

10 push jerks 60/40kg

10 bar facing burpees

One athlete must complete all the reps of one movement before switching.
Try to find someone who is using the same weight as you but you can if needed have 2 barbells set up.

Gymnastics

3min AMRAP Rope climbs (AMRAP – Reps)

3min AMRAP of:

Rope climbs 15′

Score is total reps completed
Use your feet. If you don’t have full rope climbs, do as many as you can to a height you can manage.

WOD: Friday

Thursday, February 16th, 2017

CrossFit MSD – CrossFit

Warm-up

Mobility flow to get your FriYAY started!!!!

2 rounds of:

20m single arm OH walking lunge (20 down and back es)

20m burpee broad jump

Metcon

Metcon (AMRAP – Reps)

12min AMRAP of:

400m run

25 HSPU

25 deadlifts 100/70kg

400m run

15 HSPU

400m run

15 deadlifts

Then AMRAP cals on the Air bike in remaining time (if any)

Score is total reps completed. Each 100m counts as 4 reps. So a 400m run is worth 4 reps.
We will stagger the starts by 3-4min to always allow for the bikes to be free.

Scale as needed to allow for a challenge but to be able to keep moving through.

HSPU options are 1xAb mat, 12/6 wall climbs, push ups.

Gymnastics

strict pull up (3x ME reps)

Rest 1min between sets. Score your best effort, which will most likely be your first attempt.

Scale as needed by using a band or ring row.

WOD: Thursday

Wednesday, February 15th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

10-20 cal AB

10-20 cal row

100-300m run

*Pick a number that you can get done in about 1min that doesn’t leave you on your back thinking what the fuck just happened. This is a warm up, but you want to be breathing heavy.

Then get a bar and we will get to work

Weightlifting

power clean + hang clean (find a max in 15min)

Perfect world, this complex is limited by how much you power clean, not hang squat clean.

Get after it crew!

Consistency Work

After the main set of finding your max, we will then do a 10min EMOM of the same complex at 90% of your best. The idea here is consistency on good technique. Aim to be working on the 1-2 main things you feel you need to be able to do better to become a better lifter.

WOD: Wednesday

Tuesday, February 14th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick movement flow to open up and get your squat feeling good.

Then start getting into back squats as well as having some time to go over DB thrusters.

Strength

Back Squat (3×6 @ heavier than last week)

Add another 2.5-5kg from last week. You’ll do this one more time next week.

Slower down than up.

Metcon

If needed, you may need to find someone who wants to use the same weight and just work 1min behind them. 1 person does thrusters, then when they move on to the burpees, you’ll begin the thrusters.

Metcon (AMRAP – Reps)

5 rounds for max reps of:

1min max rep DB thrusters 20/15kg

1min max rep burpee box jumps 24/20″

1min rest

Score is total reps completed.
You will go straight from one movement to the next. This will run as a continues clock. Make sure you are on the ball other wise you’ll miss out on reps.

WOD: Tuesday

Monday, February 13th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Here early? do some movement flow to get yourself going.

4 rounds of:

:20-:40 plank hold in push up

2 turkish get ups (es)

30-50 bar taps

*This is a little bit of core strength work. Pick a weight that allows good movement but challenges you. Try using a DB today. But KBs are fine.

Then we will start going over our lifting.

Weightlifting

snatch + 2 OHS (15×1 EMOM)

Add weight each minute. This is a full snatch + 2 quality overhead squats.

Do this with an empty bar/PVC if needed.

Finisher

Tabata double unders (AMRAP – Reps)

Tabata double unders
Score is total reps

CrossFit Open Schedule for 2017 season

Monday, February 13th, 2017

The Open starts on Friday the 24th and will go for 5 weeks.

During the Open, there will not be a workout programmed Friday or Saturday as we will be putting this time aside for everyone to do the Open.  If you aren’t doing the Open and you come to training Friday in the morning, we will just create something for you to do on the spot. If you come in the arvo or Saturday, you will just do the CrossFit Open workout, even if you aren’t competing. If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you aren’t doing the Open and you come to training Friday in the morning, we will just create something for you to do on the spot, so please come to training, don’t miss a day. If you come in the arvo or Saturday, you will just do the CrossFit Open workout, even if you aren’t competing. If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you come in the arvo or Saturday, you will just do the CrossFit Open workout, even if you aren’t competing. If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

 

 

Fridays the gym will open at 3:30pm – 6:30pm. Come in during this time to complete your CrossFit Open WOD.

On Saturday the gym will be open from 7am for you to complete your Open WOD. Arrive between 7-8:30am so we can get you sorted.

If these times don’t work for any reason, you can get it done by Tuesday morning at the latest but it’s your responsibility to get your score in on time and arrange a judge.

 

For anyone who wants’s to see Maso actually exercise, and not just tell you what to do, I’ll hit my workout Saturday morning around 9-9:30.

 

I can’t wait for it guys, it’s going to be a lot of fun.

If you have any questions, talk to a coach. We are happy to help you out.

 

WOD: Monday

Sunday, February 12th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 band pull a parts

:20-30 side plank (es)

:20-30 tuck hollow hold

Then somewhere before the metcon, you should get after a few mini rounds of the EMOM to get a taste for it

Strength

Single Arm Dumbell Press (3×8-12 Each side)

progress this from last time. Slower lower than up.

Metcon

Metcon (AMRAP – Rounds)

EMOM for 28min

1) Assault air bike 16/11 cals

2) 20 wall balls

3) Row 20/15cals

4) Rest

Score is how many rounds you complete.
Be quick on and off the bikes and rower. We will try put you in groups based on height so you don’t have to adjust seat or feet settings to maximise your time while working.

WOD: Saturday

Friday, February 10th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

Clean and Jerk (1rm in 16min)

Full clean and any style jerk (push, split)

Try to build up quickly but get 3-6 lifts around 80-90%.

Strength

After each set of strict weighted pull ups, accumulate :20-:60 ring support hold. Be sure to turn thumbs out. Scale this as needed.

Weighted Pull-ups (5-5-5-5-5)

Add weight each set.

If you don’t have weighted pull ups, find the most challenging set you can mange. 5 reps at BW is a good goal. Ring rows or banded pull ups will also be a great idea.

WOD: Friday

Thursday, February 9th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here, try get in some movement flow to lose up. Please don’t just lay on a roller.

Then 3 rounds of:

:20 plank in push up

10 banded good mornings

10 squat jumps (small jumps)

Then warm up the DL and HSPU/scale option and we will get you going.

Metcon

Will need to stagger the starts to allow for the rowers to be free. wait till someone has completed 20-30 reps on the WB before the next wave start.

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
100/70kg

regular weight WB but 10/9′ target

We will use Open standard for those doing HSPU

For training purposes this can be scaled to 1x ab mat or hand release push ups. LEGIT push ups.

Scale weight if needed on the DL.

If you did the scaled version last year and you can’t go RX today, do the scaled version and see your improvement.

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

WOD: Thursday

Wednesday, February 8th, 2017

CrossFit MSD – CrossFit

UPDATE!!!
Due to the road works happening, we won’t be doing 800m runs today. We aim to get some running workouts in regardless, but will also depend on the weather.
I know you all looked forward to the 800’s and you will get them again.

Warm-up

Warm-up (No Measure)

3 rounds of:

250/200m row

4-6 inch worms (no push up)

10 ring rows (challenging)

:20-30 plank hold

Then get after the running..

Metcon

Metcon (2 Rounds for time)

10x300m-ish (end of driveway)

-Rest 1min after each effort.

Score your fastest and slowest time.
Scale to 200m or rowing if needed.

Finisher

WOD: Wednesday

Tuesday, February 7th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds

:30 row/ski/AB

:10-:15 side plank es

15m bear crawl

5-8 wall balls

at a mod-hard pace. Gradually build up speed.

Then take 5 sets of:

2 front squats

3 bar facing burpees

*You should be trying to clean your first rep. Focus on being fast under the bar.

Build to slightly beyond the workout weight you want to use today.

Metcon

Metcon (AMRAP – Reps)

6 sets of:

1:30 min AMRAP of:

10 front squats 80/55kg

max rep bar facing burpees in remaining time

-Rest 1min

score is total burpees completed
No racks. You are encouraged to clean your first rep. Then go HAM on the burpees. Enjoy the short rest and repeat.