CrossFit 42 South

Archive for April, 2017

WOD: Friday

Sunday, April 30th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Strength

Suitcase Deadlift (3×8 each side)

Try use last weeks heaviest 10 for 3×8. Add weight if you know your max last week was easy. This is the same weight across each set.

-Rest :30 between sides, rest 2:00 between sets.

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
32/24kg KB

Can scale with bar muscle ups if you don’t have ring. Scale with jumping muscle ups. If no muscle ups, CTB for 4 reps then scale that down as needed.

A great scale option for the HSPU would be pike HSPU on a box for those who have push ups, but not yet HSPU. These are actually extremely hard when done properly. I think this would serve better than a stack of mats. If this is still hard, regular push ups or wall climbs will do. 2 wall climbs or 8 push ups.

WOD: Monday

Sunday, April 30th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5-8 mobility flow to get you guys feeling awesome…

With a partner complete the following:

10 sets of:

You do 6 burpees AFAP

They do 6 burpees AFAP

*Work with a partner to force you to move fast as the slower you go, the more rest they get and therefore less of a workout. Scale reps back to 3-4 if you burpees are actually slower than average and push hard.

Strength

Push Press (5-5-5-5-5)

Building to a 5rm in 5 working sets = they are hard, but you can add weight.

Superset with 10 UB strict pull ups.

*You may need to use a band. Check your ego and do it. These MUST be UB.

Slower down than up on the pull ups.

Rest 2-3min after a set of push press + pull ups.

WOD: Saturday

Friday, April 28th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Strength

Overhead Squat (5-5-5-5-5)

From racks.

Heavy as form allows.

After each set run 400m at a repeatable pace. This isn’t scored, but you get what you put in. Don’t blitz your first run, try to keep them all the same pace.

Rest 2-3min after the run.

WOD: Friday

Thursday, April 27th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Let us start with 7min to just move. Grab a rope and skip, or row/AB, go for a jog. Just move and elevate your heart rate.

3 rounds of:

30m single arm OH walk (es)

10 cossack squats

*15m down and back on one side before switching.

Then some skill work on rope climbs and time to build the power snatch to working weight.

Metcon

Metcon (Time)

20min EMOM

1) 3 rope climbs

2) 13 hang power snatch 45/32.5kg

3) 23 box jumps 24/20″ (step down)

4) rest
Scale as needed. Less climbs > pull from laying to standing.

Scale weight

Scale height then reps on the box.

WOD: Thursday

Wednesday, April 26th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow as a group

Then 3 rounds of:

:30 lat stretch (es)

5 down dog to up dog

5 kang squats

Then get a few wall balls in before we start. The Metcon today is tough, but will serve a great warm up into our main strength session for the day.

Metcon

Metcon (AMRAP – Reps)

3 rounds of:

1:15min max rep wall balls

:45 rest*

*In rest time you must complete :25 hang from the bar.
The hang can be broken up and done at any point during your “rest”. You’ll obviously want to try get this done ASAP and UB to give yourself a breather before next wall ball set. Scale hold time back if its to hard.

Strength

A2: Barbell Row (4×10-12)

slower down than up. Keep these as strict as possible. No hitching or funky things.

Try use the same weight on each set.

Rep range is 10-12 to allow for how this can sneak up on you and you start to fail reps.

A1: Shoulder Press (4×10-12)

slower down than up. No pause OH or on the shoulders.

Think about the weight you used last week for the 10-10-10. Pick a weight today that you can keep for 4 sets.

Rep range is 10-12 to allow for that sneaky burn out that may occur and how you feel on each set.

WOD: Wednesday

Tuesday, April 25th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 pass throughs

10 walking lunge steps (Reaching OH)

15 band good mornings

:20-:30 side plank (es)

1min AB or Row (easy, moderate, tough-ish)

Strength

Suitcase Deadlift (10-10-10)

10 reps each side. Rest :30 between sides. Rest 2-3min between sets.

You can add weight each set if you are moving well.

Start your first set at something heavy, but manageable. We really want you to move well on this, but try go as heavy as you can.

Use the farmer carry handles. Work with a buddy as there is only 6 handles.

Metcon

3×25 sprint AB/Row/Burpee (Time)

For time:

25/20cal AB

25/20 cal row

25 burpees
One round, go for it. Leave nothing in the tank.

Anzac Day: Tuesday Open box only

Monday, April 24th, 2017


CrossFit MSD – CrossFit

Try hit a hero WOD today if you are stuck for ideas. Be sure to log it. An idea is “wood”. It’s an Australian hero wod. It’s great fun.

Open gym 9-11am…

Also possibly in the PM too. Check the community page for info

WOD: Monday

Sunday, April 23rd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Strength

Back Squat (10-10-10)

:3 lower on each rep. No more than a :1 pause at the top.

Start at 50% 1rm and build each set.

-rest strictly 2min between sets.

Accessory work

Metcon (No Measure)

20min AMRAP (For quality) of:

2 turkish get up (es)

:30-:60 push up plank hold

3-5 strict pull ups (one set only)

20-40 double unders
Go as heavy as you can on the TGU.

for the stict pull up, do ctb if 3-5 reps is easy for you in 1 set. If that’s still easy, add a bit of weight. If its hard, scale with a band or ring rows.

You are only allowed 1 set to complete 3-5 reps. So singles will not count.

WOD: Saturday

Friday, April 21st, 2017

CrossFit MSD – CrossFit

Warm-up

Metcon (Time)

With a partner, and one person working at a time complete the following for time:

10 rope climbs

Then 4 rounds of:

200m run

30 DB power cleans

200m run

30 DB front rack walking lunges

200m run

30 DB push press

200m run

20/15kg DB each hand. Can use different DB between pairs as needed.

WOD: Friday

Thursday, April 20th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow to start

Then 4 rounds of:

5-10 cal AB or row

5-10 wall balls

10-15 sit ups

15 band pull a parts

Then we will go over the workout to get it all dialled in before we start.

Metcon

Metcon (Time)

For time

20 thrusters

20 CTB pull ups

10 bar facing burpees

20 SDHP

16 CTB pull ups s

8 bar facing burpees

20 STOH

12 CTB pull ups

6 bar facing burpees

20 overhead squats

8 CTB pull ups

4 bar facing burpees

20 front squats

4 CTB pull ups

2 bar facing burpees

60/40kg barbell.

Rx +

Same everything, just 10-8-6-4-2 bar muscle ups.
Scale as needed. Same weight for all movements unless you need to adjust for the OHS. Same bar though. Everything else remains the same weight.

If you don’t have ctb in this volume, scale to pull ups. If this is still hard, use a band or ring rows as needed. Scale as needed, but the goal is to keep moving.

WOD: Thursday

Wednesday, April 19th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 DB muscle snatch + 5 DB press (es)

After each arm 2-3 no push up burpees

*catch in tight hollow position and flick up to flat feet, under hips if possible.

Same weight for the snatch + press

Weightlifting

Hang Power Snatch (2 reps EMOM for 15min, building)

Start around 60% 1rm and build if feeling good.

Metcon

Metcon (AMRAP – Rounds)

EMOM for 12min

1) 22/16 cal AB

2) rest

3) 25/18 cal row

4) rest
Goal is to complete the cals in :50 so you really “earn” that rest.

Think to the 40min EMOM we did last week, this should be slightly more challenging as it’s less intervals total, so we are after a higher intensity.

ENJOY 🙂

WOD: Wednesday

Tuesday, April 18th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

10 band good mornings (hold :2 in bottom position)

:20-:40 plank hold in top of push up

:30 lat stretch (es)

10 easy jumping lunges (or regular, based on ability)

*For lat stretch, we will use a bar or broom stick on the rig at about chest height. We will explain.

Then warm up deadlifts. Between your warm up sets, get a few skips in and some DU practice.

Strength

Deadlift (5-5-5)

:3 lower on each rep. Not touch and go. Keeping your midline tight and back flat is priority here. Controlled lowers with a rounded back is NOT OKAY!…. Dial the weight right back if needed.

Metcon

Metcon (Time)

5 RFT of:

14 reverse step lunges 40/30kg

50 double unders
You are going for time, but quality lunges is the priority here. The weight isn’t heavy, or at least it isn’t meant to be heavy. Scale as needed please. This could look like regular lunges if you know these are hard for you.

For the Dubs, give yourself :40-:50 to get the reps done in round 1 then hit that number each round after. Otherwise, do them all.

WOD: Tuesday

Monday, April 17th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow as a group

3 rounds of:

6 forward + 6 backward banded shoulder rotations (es)

:20-:30 side plank (es)

5 down facing dog to up facing dog

5 scap pull ups

10-20 cal row or AB or Ski

Strength

Shoulder Press (10-10-10)

Must use a :2 lower on each rep.

Metcon

Metcon (Time)

For time:

16 strict pull ups*

15 burpees

14 strict pull ups

30 burpees

12 strict pull ups

45 burpees

10 strict pull ups

*Guys hold a 10kg DB between legs. Girls do strict. This is Rx. Scale as needed.

WOD: Saturday

Friday, April 14th, 2017

CrossFit MSD – CrossFit

Easter Saturday squat-a-thon to earn all that chocolate you’ll be eating tomorrow.

The box will be closed on Monday but we will aim to have an open gym time. Keep an eye on the community page.

Warm-up

Warm-up (No Measure)

Strength

Back Squat (20-20-20)

After each set perform 15-20 DB press then rest 3-4min before your next set.

This is going to SUCK. As a guide, think starting around 55-60% of your 1rm and see where that takes you.

Good Friday: Box closed

Thursday, April 13th, 2017

CrossFit MSD – CrossFit

No classes today. Box closed.

There will be Open gym at 10am.

WOD: Thursday

Wednesday, April 12th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 sets of:

5 suitcase deadlift + 15m carry (each side)

:10-:20 active hang

So you’ll do 5 reps then walk 15m then do the same on the other side before finishing the round with a hang from the bar. Repeat x4 rounds. Go heavy on this.

Then we will start working on the barbell, going over the clean and jerk ready for todays lifting.

Weightlifting

Clean and Jerk (Build to a heavy double)

Drop and reset between reps. Full clean is preferred. Any style jerk is okay.

Metcon

30 squat cleans 85/60kg (Time)

For time: (10min cut off)

30 squat cleans 85/60kg
Don’t over scale this workout and finish in 2min. Have a crack, but don’t be the guy who dose it Rx and gets 10 reps. Find that sweet spot. Talk to a coach, we will help you.

WOD: Wednesday

Tuesday, April 11th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5min mobility flow

Then straight into a mini round where you’ll go for about :30 on all the movements to help determine the number of cals/reps you will be aiming for today.

Metcon

Metcon (AMRAP – Rounds)

40min EMOM

1) AB 21/16 cals

2) rest

3) 80 double unders

4) rest

5) Row 23/17 cals

6) rest

7) 3 rope climbs

8) rest
If needing to adjust the calories/reps up or down, do so before starting. We want the reps/cals to be a challenge to hit, but something you can hit knowing you always go into a full minute rest.

WOD: Tuesday

Monday, April 10th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

30m bear crawl (15m and back)

15m walking lunge

15m inch worms

then take 3-4 warm up sets doing 4-6 reps of each movement, slowly building into your first “working set”.

Strength

A1: Back rack reverse lunge (16-16-16)

Rest 1min before A2

This is alternating reps. Will be 8 reps/side. Slower down than up is the tempo.

Go as heavy as form allows.

Build each set.

A2: single arm DB/KB row (16-16-16)

Rest 1min before A3

16 perfect reps on each side. Go as heavy as form allows. No funky reps.

A3: strict ring dips (3x 10-16 )

Rest 2min before starting A1 again

Scale as needed. Use a band to stop the ring wobbles, or to add an assistance. If those options are still to hard, maybe you could accumulate :10-:20 top of ring support and bottom of ring support. If that’s to hard, push ups as needed.

If these are easy, use a slow tempo.

WOD: Monday

Sunday, April 9th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

7min of AB/row/run/skip

*Mix it up however you wish. Just keep moving, but try not to spend more than 2min on 1 thing.

Then 3 rounds of:

10 1 arm KBS (10/side)

5 down dog to up dog

6 deep lunge (6/side)

5 waiters squats (5/side)

Then we will take 4-5 sets of:

5 burpees

4 hpc

3 push jerk

2 thrusters

*Start with bar and build to your workout weight

Metcon

Metcon (Time)

5 RFT of: (15min cut off)

11 burpees

9 hang power cleans

7 push jerks

5 thrusters

60/40kg
Scale weight as needed.

WOD: Saturday

Friday, April 7th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (3 Rounds for reps)

A) 6min AMRAP of:

10 push jerks 60/40kg

1 legless rope climbs

-rest 4min

B) 6min AMRAP of:

10 front squats 60/40kg

10 bar facing burpees

-rest 4min

C) 6min AMRAP of:

10 TTB

30 double unders

Score is total reps on A, B and C.
When putting in your score, put it in as written. So if you started on C, put your score on A in round 1, etc.