CrossFit 42 South

Archive for May, 2017

WOD: Thursday

Wednesday, May 31st, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10min EMOM of:

1) 75 single skips

2) :45 row/AB

*Each round switch from row to AB. So you’ll do 3 rows and 2 AB or vice versa.

Go at a moderate to hard pace to start prepping for the intervals.

Then we will hit some TGU.

3×3 each side.

*So hit 3 on one arm before switching. Rest :30 between sides.

Metcon

Rest 8min between both. You can start on either AB or row. The rest is long enough you should be ready to go again. If the rest feels like too long and you feel like you “aren’t doing anything” then you went too slow.

In your rest, keep moving. Do some mobility flow, walk around etc. Work on breathing in through your nose and out through your mouth to try to bring your heart rate back down and control your breathing.

A: Tabata Air Bike for max cals (Calories)

Tabata Air Bike for max cals.

A Tabata is 8x:20 work, :10 rest.

In the rest, stop peddling. Place feet on the peg.

B: Tabata row for meters (Distance)

Tabata row for max meters.

A tabata is 8x:20 work, :10 rest.

Come to a complete stop when the clock signals rest.

WOD: Wednesday

Tuesday, May 30th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 inch worms

10 walking lunge steps (hand OH)

15 band good mornings

x 3 sets

Then building into todays deadlifts

Strength

Deadlift (5-5-5)

Slower down than up like the last few weeks. This is important. Don’t neglect it. Not doing this is like eating bread without butter.

Metcon

Metcon (Time)

21-15-9 of:

KBS 32/24kg

KB reverse step lunge

-rest 2min

15-12-9 of:

KBS

KB reverse step lunge

-rest 1min

12-9-6 of:

KBS

KB reverse step lunge

*Hold the KB in a goblet position.

Score is total time

WOD: Tuesday

Monday, May 29th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

For time: (13min cut off)

40 TTB

30 DB thrusters 20/15kg

20 TTB

10 DB thrusters

30 burpees

Strength

strict pull up (4x 8-12)

Max effort -2. Means do as big of a set you can, but jump off a few reps before faluire so you can produce bigger sets in total.

Slower down than up is the tempo.

If you can’t get 8-12 reps in a set, scale as needed. 12 is the max reps and 8 is the minimum. If you do less than 8 you needed a band.

Monday

Sunday, May 28th, 2017

CrossFit MSD – CrossFit

There will be no regular classes today but Nikki is running some weightlifting open gym times at:

6-8am
4:30-6:30pm

Come and get some…. Otherwise, home WOD.

Strictly weightlifting ONLY.

Metcon (AMRAP – Rounds)

30min EMOM of:

1) 30 mountain climbs

2) 20m walking lunge

3) :20 side plank (es)

4) 10-15 Pike HSPU or push ups

5) 20 sit ups

6) rest
*The pike HSPU are done from a down facing dog position. Focus on pressing the head through at the top. This should feel harder than a regular push up by a lot.

Weightlifting

A: Clean and Jerk (2rm)

Build to a heavy 2 rep in 20min. Drop and reset after the first jerk.

clean grip deadlift (5-5-5)

double overhand grip like a clean. Lower hip set up like a clean too.

Slower down than up is the tempo. Realy work your back position on the way down.

Saturday

Friday, May 26th, 2017

CrossFit MSD – CrossFit

7-9am weightlifting open gym with Nikki

Strictly weightlifting ONLY.

Get some barbell practice in.

Metcon (2 Rounds for time)

If you didn’t do Fridays home WOD, hit this today.

If you did the WOD but didn’t add the running, today is the day you go and run:

Option A

5x800m every 5min

*Adjust distance if finishing within 4min each run is not manageable for you.

Don’t know where to run? Drive to the box and use the track we have marked out.

If you ran yesterday do this:

Option B

Every 3min for 8 sets:

20 no push ups burpees

20 jumping lunges

*Score is fastest and slowest times.

Put in the notes option A or B.

Weightlifting

A: Push press + push jerk + split jerk (1rm in 15min)

Find a 1rm of the complex in 15min. Obviously it must be UB

Barbell Row (4×10)

Slower down than up is the tempo. Same weight on each set.

Super set with 10-15 slower down than up push ups.

Friday

Thursday, May 25th, 2017

CrossFit MSD – CrossFit

6-8am with Sjon for Crossfit or weightlifting

4:30-6:30pm with Nikki for weightlifting work
*Strictly weightlifting ONLY for the 4:30pm

Metcon (Time)

Home WOD idea if you can’t make the gym today.

For time:

50 air squats

50 hand release push ups

100 air squats

35 hand release push ups

50 air squats

15 hand release push ups

*To add extra spice to this, make out a 200m run and hit this between each movement. So you will go squat/run/push up/run etc. The workout would then end with the run.

Maybe get a group together and hit this somewhere?

Weightlifting

A: Power Snatch (Build to a 2rm)

Drop and reset.

B: Overhead Squat (10-10-10)

From racks. Slower down than up is the tempo.

Build each set.

WOD: Thursday

Wednesday, May 24th, 2017

CrossFit MSD – CrossFit

Remember that there is only Open gym tomorrow in the morning. Gym closed Saturday and Monday while we are all away.

Sorry for this, but we have created some WODs you can do at home.

Warm-up

Warm-up (No Measure)

Mobility flow work to get things going

Then…..

Taking 10-15min to work on the clean and jerk. Starting as a group briefing over the ins and outs and some workout tips and then building up quickly to the weight you want to hit for the second last round (no heavier).

Once the workout starts, it has integrated warm up from light to heavy. Just go heavy enough in the warm up to give you confidence.

Metcon (Time)

“Because Maso won’t get to play with barbells, you get to have all the fun with them”

For time:

10 clean and jerks 40/30kg

-rest 1min

10 clean and jerks 50/35kg

-rest 1min

10 clean and jerks 60/40kg

-rest 1min

10 clean and jerks 70/47.5kg

-rest 1min

10 clean and jerks 80/55kg

-rest 1min

10 clean and jerks 90/62.5kg

*Any style clean and jerk. Score is total time at the completion of the last clean and jerk.
Scale weight as needed. The first 2 sets should be “easy-ish” then the workout starts in the 3rd set.

Adjust the barbell weight as needed.

WOD: Wednesday

Tuesday, May 23rd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Some mobility flow as a group

Then..

5 rounds of:

5 no push up burpees

5 air squats

Then…

Rope climb skill work.

Then breaking out into getting into the workout. Practicing the DB OH lunge, get a few wall balls and dubs under your belt.

Metcon

Metcon (Time)

For time:

30m single arm OH walking lunge 20/15kg

100 double unders

50 wall balls 9/7kg 10/9′

10 rope climbs

50 wall balls

100 double unders

30m single arm OH walking lunge

This looks like a slightly “easier” version of regional event 3 I’ll be hitting in a few days 🙂
We will stagger the starts by about 4-5min having 4 start to allow for the ropes to be free. If you are going slow and someone laps you, they have right of way. Share it out as needed.

For the lunges, you can switch sides as needed but try to keep the distance even from side to side. work the lunges in 15m sections and switch side at the turnaround.

No cut off, just scale as needed to keep things moving.

Enjoy.

WOD: Tuesday

Monday, May 22nd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

15 band good mornings

1min row/AB

15 KBS

1min row/AB

15m inch worm

x2 rounds

Then Start building up weight for your deadlifts.

Before you hit the row intervals, try get in a 5-10sec burst x2 sets to get your body ready for the high intensity. There is no “pacing” on the rows. You must be primed and ready to go.

Strength

Deadlift (7-7-7)

Slower down than up is the tempo. Goal is to start at around last weeks middle set of 10s and build to heavier.

Rest 2-3min

Finisher

30 cal row (Time)

Row 30 cals for time
Rest 6min before second attempt. In the rest time go for a 400m walk

30 cal row (Time)

Row 30 cals for time
You would have had plenty rest and may even beat your first attempt as your body is now ready for it.

WOD: Monday

Sunday, May 21st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4-5 rounds of:

10 band pull a parts

1 TGU (es)

3 push ups

5 air squats

Strength

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

Slower down than up is the tempo.

If you don’t have weighted but can string 5 bodyweight reps together, give that a crack. Otherwise, scale as needed to find your heaviest set of 5. Ring rows is fine.

Rest 2min between sets.

Metcon

Metcon (Time)

For time:

21-15-9 of:

DB thrusters 20/15kg

Burpees

-rest 3min

15-12-9 of:

DB thrusters

Burpees

Score is total time.
Scale as needed. We want to keep the intensity high. Try to do all the reps on the thrusters but if you must scale the volume back, do so on the burpees.

15-12-9 first set and second set. Thruster reps remain the same.

WOD: Saturday

Friday, May 19th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 pass through standing

:30-40 plank hold

10 pass through squat hold

:30-:40 plank hold

x2 sets

Then

5-10 air squats

3-5 kip swings on bar

x 3 sets

Then bar out and start snatching

After this, make a plan to how the WOD will be done for you. Muscle ups? Scaling the muscle ups etc?

Weightlifting

Snatch (1rm in 10min)

You’ll have time to warm up with the barbell only before the time starts. Once the clock begins, go for it.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
60/40kg

If you have muscle ups but not this many drop the reps back: 7-5-3 or 5-3-1.

If you don’t have muscle ups jumping muscle ups could be an option.

Otherwise lets do 18-14-10 of burpee pull ups. You can jump and pull or start at full hang and kip up.

Scale that as needed.

WOD: Friday

Thursday, May 18th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

1min row

1min AB

1min skip

1min 10m bear crawl down + high knees back

x2 rounds

Then Taking the time to get the workout going.

2-3 rounds of:

5-8 KBS

5-8 Box jumps

*First rounds lighter and smaller, second round at the weight/height you’ll use then last round at intensity.

Then we will get a few, but not many touches on the rope. Saving ourselves for the WOD

Metcon (Time)

For time:

50-40-30-20-10 of:

Box jumps 24/20″ (step down)

KBS 24/16kg

*5/4/3/2/1 rope climbs after each round

WOD: Thursday

Wednesday, May 17th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Some mobility to get things going

Then 3 rounds of:

5 waiters squats (es)

10 pass throughs

:20-:30 active hang

Then begin working on a barbell for the front squats not adding weight, just getting comfortable with it before the clock goes on.

Before the workout, we will have time to hit some WB and TTB work.

Strength

Front Squat (Find a 3rm in 12min)

Metcon

Metcon (Time)

For time:

75 wall balls

50 TTB

50 wall balls

25 TTB

25 wall balls
Scale as needed. Start by reducing the weight then height of the wall ball. Then if needed, reduce the volume.

Scale the ttb back as needed too. Maybe 1/2 ttb/knee raise.

WOD: Wednesday

Tuesday, May 16th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 hard pulls on the rower

10 band good mornings (controlled tempo, feel out correct hinging)

1min skipping

x3 sets

Then start warming up deadlifts in sets of 3-5 reps x 3-4 sets till you get to your first working weight.

Strength

Deadlift (10-10-10)

Slower down than up is the tempo.

A repeat from last week with the goal of starting slightly heavier and progressing as much as possible. You won’t be doing 10s next week.

After each set, hit 1:15 of double unders.

Rest 3-4min after a set.

Accessory work

4 sets for quality of:

10 single arm KBS

:20-:30 plank in push up

10 singel arm KBS

:20-:30 plank

Go as heavy as you safely can on the KBS. Alternate sides after every plank. So you’ll do 10 swings on your L followed by a plank then 10 on the R etc.

WOD: Tuesday

Monday, May 15th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4-5 rounds of:

Single arm OH carry (L)

2 inch worms + snappy push up

Single arm OH carry (R)

10 sit ups

*Try to challenge yourself on the weight you use.

Set up for the workout then:

2 rounds of :10-:15 of each movements.

Using this time to figure out scaling if needed.

Metcon

Metcon (AMRAP – Reps)

6 rounds for total reps of:

:45 row

:15 rest

:45 strict ring dips

:15 rest

:45 AB

:15 rest

:45 strict pull ups

:15 rest

:45 no push up burpee box jump 24/20″

:15 rest

Keep a continues count. Score is total reps/cals combined. Write it down as you go if needed.
The goal is to accumulate as many reps/cals as possible. This is programmed essential as an EMOM, but you’ll determine the amount of reps you are able to hit each round.

Scale the strict movements as much as needed but challenge yourself. If you are able to complete 3-5 good quality reps in 1 set, that is okay. If you can do more then have at it. If its less, scale please.

Really focus on full ROM on pull ups and dips.

WOD: Monday

Sunday, May 14th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

10m walking lunge

10m bear crawl

10m burpee broad jump

4×2 turkish get ups

Then grab a bar and let’s start getting to work on building up to the first working set.

Strength/conditioning

5/5/5 PC/FS/STO max weight (7 Rounds for weight)

Every 3 min for 21min

For max weight, complete the following complex:

5 power cleans

5 front squats

5 shoulder to overhead

*All must be complete UB. Add weight each time. The score is weight used on each set.
If you fail, you are able to drop the weight back to get a score for that round.

Team WOD: Saturday

Friday, May 12th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (2 Rounds for time)

A) In a team of 3 complete 300 cal AB

*You are only allowed to work for :30. The person who gets of the AB must complete 5 burpees before they get back on the bike.

-rest 6min

B) In a team of 3, complete 300 cal row

*You are only allowed to work for :30. The person who gets of the rower must complete 5 burpees before they get back on the rower.
If we have numbers that don’t add up, we will figure it out.

WOD: Thursday

Wednesday, May 10th, 2017

CrossFit MSD – CrossFit

Similar to last weeks session today. Aim for progress. We will repeat in a similar fashion next week too.

Warm-up

Warm-up (No Measure)

5 DB muscle snatch + 5 single arm push press + OH carry length gym (es)

x3 sets

After each side do 15 mountain climbers (focus is on keeping hips down, arms straight and minimise side to side movements

Then start building into push press

Strength

Push Press (4-4-4-4-4)

After each set perform 10 chin ups with the tempo of slower down than up.

Then rest 2-3min before the next set.

Goal would be to start heavier than you did last week on the 5s. You may or may not go heavier than last week, but each set should be “heavier” than last week.

midline/accessory work

3 rounds of:

Accumulate 3min in a top of push up plank.

Quality position. Tuck the hips under and brace your midline.

WOD: Wednesday

Tuesday, May 9th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 sets of:

20-40sec plank hold

10 single leg DL (use KB or no weight. Quality reps please)

50 bar taps

Then warm up DL

Strength

Deadlift (10-10-10)

3 working sets. No more than a 10kg jump. 5kg for most people based on how big your 1rm is.

Slower down than up is the tempo. No rounded backs. Not touch and go.

After each set get in 1min of double unders before resting 3-4min.

This will be rough.

Finisher

5×10 jumping lunges

*Being as explosive as possible. 20/15kg bar back racked is ideal, but if your lunges are wobbly no weight.

Rest 2min between sets so you can keep the speed and power up.

WOD: Tuesday

Monday, May 8th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

1min row or AB or skip

5 inch worms (travling)

5 scap pull ups

:20 lat stretch (es)

Then jump up on a bar. Start with a couple strict pull ups, build in some kipping swings, into kipping pull ups before getting after your attempts.

We will also use this time to go over the basics of kipping.

Gymnastics

Chest-To-Bar Pull-ups (3xME UB)

Rest 2min between attempts.

Capped at 25 reps. So if you get 25 on your first set you must stop. Even if it felt easy, goal would be to maintain that volume if you can.

You must complete a total volume of 30 reps. So if you don’t meet that, make up reps as needed.

Metcon

Metcon (2 Rounds for time)

10×22/17 cal AB sprint

Rest 2min-ish after each bout.

Score is the fastest and slowest.

Scale the cals back if you know this will take you more than 1:15 to sprint through. Possibly 18/13
Goal is to go as fast as you can while being able to maintain and not have a massive drop off.

The rest is 2min-ish, based on how many people there are etc.

Perfect world, you would get 3-4 to a bike and just alternate one following the other etc. Timing it so you all rest 2min-ish.

Fast AB-ers 4 to a bike. Slower AB-ers 2-3 to a bike.