CrossFit 42 South

Archive for March, 2017

WOD: Saturday

Friday, March 31st, 2017

CrossFit MSD – CrossFit

Warm-up

()

Metcon

Metcon (Time)

With one athlete working complete the following:

100 “man makers” for time

20/15kg DB each hand.

The non working athlete must complete a 100m run before a switch is allowed. The athlete working can continue to work after the runner has come back if they wish. You just need to complete a run before a switch is permitted.
We will show you what a “man maker” is. But to explain it simply its a burpee while holding DB in each hand, before standing back up you do a single arm row then jump up and do a squat clean thruster.

Here is a video https://youtu.be/iMNnvhg1JcM

WOD: Friday

Thursday, March 30th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

15 band good mornings

15 pull a parts

:10-:20 side plank (es)

1min row or AB

x 3 sets

Then

15-20 wall balls

5-10 scap pull ups

Then starts squatting.

Strength

Back Squat (3×2)

Last week before we retest your squat. We will test with another 5rm. But for now, let’s get a solid session on these doubles.

Metcon

Metcon (Time)

10 round for time of:

5 strict pull ups

1 turkish get up (es)

*Pick your own weight for the TGU.
Treat this more as a strength session, rather than a metcon. So don’t kip your pull ups, make sure the TGU are legit.

WOD: Thursday

Wednesday, March 29th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick mobility flow

5 rounds of:

3-5 no push up burpee

3 DB snatch + 20m OH walk (es)

5-8 air squats

Then barbells out

Weightlifting

Hang Snatch (2rm in 15min)

Full snatch.

Consistency Work

10min EMOM of:

2 hang power snatch @ 85-90% of today’s max

*Focus is still being snappy under the bar and receiving in a solid partial squat.

WOD: Wednesday

Tuesday, March 28th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10min to cycle through:

:10-:20 side plank (es)

10-16 lateral step overs

5 waiters squats slower down than up (es)

5 scap pull ups

*Step overs set a band or broomstcik over the J-hooks on the rig above knee height and pick leg up as high as possible then to the side.

Waiters squats are with a KB front racked on one side of the body, resisting rotation on the squat.

then we will take another 5min before the EMOM to prep the WOD.

Metcon

Metcon (Time)

30min EMOM of:

1) 14 DB reverse step lunge

2) Row 20/15 cals

3) 15 TTB

4) AB 20/15 cals

5) Rest

6) Rest

*20/15kg DB each hand, dumbbell in the front rack.
There’s 2 rest minutes in there. The idea is to get out the lunges then get uncomfortable with the row/ttb/ab minutes. Go hard as you know you’ll get a couple minutes rest.

WOD: Tuesday

Monday, March 27th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

If here early, try get 5min of some easy movement. Row/AB/Ski/Jog

9min EMOM of:

1) 15-20 shoulder taps in push up hold

2) 30-50 lateral jumps over line on floor

3) 5 down facing dog to up facing dog

Strength

Shoulder Press (8-8-8)

Heavy, heavier then heaviest for the day.

After each set get in 15-20 band face pulls.

Metcon

Metcon (Time)

3 RFT of: (6min cut off)

12 push press 60/40kg

60 double unders

*Must be push press, no jerks allowed.
Short and fast this should be. Push press should be uncomfortable, but managable and scale the DU reps back if needed.

WOD: Monday

Sunday, March 26th, 2017

CrossFit MSD – CrossFit

The CrossFit Open is over. Unless you are repeating.
For those who feel they have gone hard for the last 5 weeks not only on your Open workouts but in training in general, I suggest you take this week as a “deload”.

To answer the question if this is you did you do the following over the last 5 weeks:
1) train 5 days per week over the last 5 weeks
2) Possibly hit Open workouts multiple times
3) Seem to have a few little annoying niggles
4) Starting to feel exhausted?

If you answered yes to most of the above, especially the first question, you need to talk to a coach and deload, give your body time to recharge and crush it the following week.

A deload still looks like coming into the gym 3-4 times in the weeks, just taking things a little easier and getting your mind and body time to recover and get hungry as fuck for the future of your training.

Warm-up

Warm-up (No Measure)

5 rounds of:

15m single arm OH carry (es)

8 walking lunge steps

2-3 burpee broad jumps

then a few minutes to get yourself the weight you want to use for the workout, feel out the movement and figure out how many reps you will be trying to aim for in the EMOM.

Metcon

Metcon (AMRAP – Reps)

10min EMOM of:

1) 10-20 DB snatch 20/15kg (alt)

2) 5-15 burpees

Score is total reps completed.
The highest possible score is 175 reps. Aim to hit the highest number you possibly can. If you can’t get the high end, aim for the low end.

Strength

Power Clean (3rm in 12min)

Drop and reset.

Build to a max under fatigue.

CrossFit Open 17.5: Saturday

Friday, March 24th, 2017


CrossFit MSD – CrossFit

7am Open gym for your fn WOD!!!!!

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Open 17.5: Friday

Thursday, March 23rd, 2017

CrossFit MSD – CrossFit

The final Open WOD, 17.5 is here!!!

Try to arrive between 3:30pm and 5:30pm like previous weeks.

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.

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

WOD: Thursday

Wednesday, March 22nd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

10-20 cal row or AB

10-15 no push up burpees

50-100 single skips

5 inch worms (no push up)

*Go at a moderate pace. We want you to get out of breath but not “redline”. You should be able to maintain breathing in the nose and out the mouth nice and smooth.

Then we will start getting into the barbell work

Weightlifting

High-Hang Snatch (15min to find a 3rm)

Consistency Work

10min EMOM of:

1 snatch + OHS

@ max from the high hang work.

Take a couple minutes before starting this to dial in the snatch from the floor.

WOD: Wednesday

Tuesday, March 21st, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

20m bear crawl

15m walking lunge

:30 hang from bar

1:00 squat hold

Then 3 sets of 5 reps each movement building to workout weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP of:

10 front rack reverse lunges 50/35kg

10 hang power cleans 50/35kg

Strength

single arm DB/KB row (3×15 (es))

15 quality reps each side. Rest :10 between sides, then hit 10-15 quality push ups. Rest 2min between sets.

If push ups are easy, slow the tempo, if they are hard use an incline, not knees today.

Extra Credit (optional)

If you hit this, the goal is to go FAST. There will be no cruising on this one.

30 cal Assault bike for time (Time)

WOD: Tuesday

Monday, March 20th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5-8min mobility flow as a group.

Then we will start getting into all the parts of todays training.

Metcon

Metcon (No Measure)

5 rounds not for time of: (40min cut)

:20-:40 wall facing HS hold

3-6 ring muscle ups or 6-10 strict pull ups

10-15 box jumps (step down)

10-15 cal AB or row

10-15 KBS

20m single arm OH carry (es)

2x shuttle run

Shuttle = to far fence then back to the fence closest to the gym.
We are going to get a real good workout here, but the goal is to move as well as possible and detach from the “time” or “scores” and just focus on good training.

Great chance to dial in those muscle ups for those who have them. For those close, we will provide some scaling options. If you don’t have strict pull ups, this is where you time should be spent.

WOD: Monday

Sunday, March 19th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow as a group for 5min

Then 3rounds of:

3 front squats

3 press

3 push press

3 thrusters

Build to your workout weight or slightly heavier

-rest :30 between sets.

then into back squats for the day.

Strength

Back Squat (3×4)

Heavier than last week. You’ll have doubles next week before we check back in to see how much progress you’ve made on your squat.

Metcon

Metcon (Time)

5 RFT of: (15min cut off)

15 thrusters 42.5/30kg

60 double unders

CrossFit Open 17.5: Saturday

Friday, March 17th, 2017


CrossFit MSD – CrossFit

Arrive between 7 and 8am to get after 17.4…..

Enjoy

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

CrossFit Open 17.4: Friday

Thursday, March 16th, 2017

CrossFit MSD – CrossFit

17.4 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.

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

WOD: Thursday

Wednesday, March 15th, 2017


CrossFit MSD – CrossFit

If you are hitting 17.3 tomorrow, I suggest tapering back the cals and distance to something that gets you out of breath but feels more like active recovery, than a full blown WOD.

On the front squats, only go as heavy as 80-85% if it’s feeling “light”, otherwise even less is fine.

If you are doing 17.3 Saturday then just go for it today…….

Warm-up

Warm-up (No Measure)

Quick mobility flow then straight into getting warm on the bikes, rower, running before getting started.

Metcon

Metcon (AMRAP – Rounds)

Every 1:10 for 5 sets total of:

1) 18/13 cal AB

2) 200m run

3) 20/15 cal row

4) Rest

Score is total rounds completed.

You only have 1:00 to complete the reps for it to count though. Think of this as 1min on, :10 off. The faster you go, the more rest you’ll get.
Pick numbers/distance that challenges you but allows you to get the work done within the minute. Fast transitions here are vital.

Strength

Front Squat (5rm in 12min)

You have 12min to complete the heaviest you can while under fatiuge. Time will start 5min after the WOD.

WOD: Wednesday

Tuesday, March 14th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 single arm KBS (es)

:20 side plank (es)

5 dive-bombers

Then 3 sets of:

2 power cleans

2 press

2 push press

2 push jerk

*Build weight each set before stripping it off for the 12min to find a max.

Weightlifting

power clean and jerk (1rm in 12min)

Any style jerk is fine. Power or split. Whatever is strongest for you.

Metcon

death by clean and jerk (AMRAP – Rounds and Reps)

1 clean and jerk on the first min, 2 on the second min, 3 on the third min etc. Keep going until you can’t complete the number of reps in that minute.

Score is how many full rounds + extra reps in the following minute

60/40kg

Any style clean and jerk is acceptable.
Just because you can go Rx, doesn’t mean you should.

I want you to make it to the at least the 10th minute.

Pacing is crucial to your success here.

WOD: Tuesday

Monday, March 13th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow

Then…

10min EASY AMRAP of:

2 turkish get ups (es)

4 strict pull ups

6 push ups

8 air squats

Strength

Back Squat (3×6)

Add weight from last weeks 8s. Add weight by feel. As much as you can, while still being able to complete all the sets and reps.

Next week you’ll do 4s and need to add weight from this week.

Metcon

Metcon (Time)

5 RFT of: (10min cut off)

10 thrusters 42.5/30kg

10 HSPU

Scale option A

30/20kg

4 wall climbs

or

Scale option B

10 hand release push ups and scale weight as needed.

Box Closed for Public Holiday: Monday

Sunday, March 12th, 2017


CrossFit MSD – CrossFit

The box will be closed for classes due to the public holiday but we will post some Open gym times for you guys.

Open WOD 17.3: Saturday

Friday, March 10th, 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 8:00am if possible so you are aware of what’s going on.

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……….

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chin-over-bar pull-ups

6 squat snatches (75# / 45#)

Then, 3 rounds of:

7 chin-over-bar pull-ups

5 squat snatches (105# / 75#)

*Prior to 12:00, complete 3 rounds of:

8 chin-over-bar pull-ups

4 squat snatches (135# /95#)

*Prior to 16:00, complete 3 rounds of:

9 chin-over-bar pull-ups

3 squat snatches (155# / 115#)

*Prior to 20:00, complete 3 rounds of:

10 chin-over-bar pull-ups

2 squat snatches (185# / 135#)

Prior to 24:00, complete 3 rounds of:

11 chin-over-bar pull-ups

1 squat snatch (205# / 155#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Open 17.3: Friday

Thursday, March 9th, 2017

CrossFit MSD – CrossFit

17.3 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.

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chin-over-bar pull-ups

6 squat snatches (75# / 45#)

Then, 3 rounds of:

7 chin-over-bar pull-ups

5 squat snatches (105# / 75#)

*Prior to 12:00, complete 3 rounds of:

8 chin-over-bar pull-ups

4 squat snatches (135# /95#)

*Prior to 16:00, complete 3 rounds of:

9 chin-over-bar pull-ups

3 squat snatches (155# / 115#)

*Prior to 20:00, complete 3 rounds of:

10 chin-over-bar pull-ups

2 squat snatches (185# / 135#)

Prior to 24:00, complete 3 rounds of:

11 chin-over-bar pull-ups

1 squat snatch (205# / 155#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted