CrossFit 42 South

Archive for July, 2017

WOD: Tuesday

Monday, July 31st, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow as a group then 10min on the clock to get set up and ready for the main workout.

Quality work

30min for quality of:

5-10 wide grip strict pull ups (:5 hold chin over, :3 lower)

20m single arm OH walking lunge (10m es)

Row or AB 1:15 @ moderate pace

5-10 strict TTB (:3 lowers)

10-15m inch worm

Row or AB 1:15 @ moderate pace

WOD: Monday

Sunday, July 30th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 down facing dog to up facing

4 deep lunge + thoracic rot (es)

2 down dog to up dog

3 deep lunge + rot

1 down dog to up

2 deep lunge + rot

Hold the down facing and up facing dog for :10 and :5 holds on lunge positions.

Strength

Back Squat (3×6)

:3 lowers.

Add 5% from last week.

Metcon

Metcon (Time)

2 RFT of:

22 thrusters 42.5/30kg

22 KBS 32/24kg
Hard and Fast. Go get it!

WOD: Saturday

Friday, July 28th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Strength

Farmer’s Carry (5x30m)

Goal this week is to reduce the distance from last time but go heavier than the 30m sections you did a few weeks back.

Goal is to start heavier and finish heavier if you can. But at least start heavier so you move more total weight.

Accessory work

3-4 rounds of:

10-20 close grip push ups

10-20 DB bicep curls

10-20 tricep push downs

:10-:30 hanging L-sit

20 box step ups (alt) Minimise push of bag leg, use box as high as you can manage.

WOD: Friday

Thursday, July 27th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

10 pallof press (es)

2 slow turkish get ups (es)

For the TGU, go SLOW all the way up and down. Time under tension is key here.

Metcon (AMRAP – Reps)

3 sets of:

row 2min max cals

-rest 3-4min

AB 2min max cals

-rest 3-4min

Score is TOTAL cals combined.
Go at about 92-95% max effort. Goal is to be able to hold a similar pace on all intervals, or as close as possible. Coming out to fast and not sustainable is what we DON’T want.

Go as fast as you can, but being able to sustain over the intervals.

Cool down

walk around and nose breathe for 5-10min

WOD: Thursday

Wednesday, July 26th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Strength

Deadlift (3×6)

:3 lower on each rep. Add weight from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

10 muscle ups

20 burpees

30 box jumps
No muscle ups?

Let’s work your strength. 5 + 5 strict chest to bar (chin up grip) + strict ring dip

*scale above as needed.

WOD: Wednesday

Tuesday, July 25th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds of:

5 DB snatch + 15m OH walk (es)

Weightlifting

Snatch Balance (3-3-3-3-3)

Try and progress this from last time.

Power clean + push press + push jerk (building to a max in the EMOM)

15min EMOM starting with approx 50% of your max. Add weight each set for the 15min. Take small jumps if needed to be able to increase the weight each set.

Cool down

5x30sec lat stretch (es)

5x30sec hip ext (es)

WOD: Tuesday

Monday, July 24th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10min clock on

Sled push down and back. Then switch with the next person in the class.

When you aren’t pushing the sled, complete 10 push ups.

Metcon

Metcon (AMRAP – Rounds)

30min EMOM

1) 250/200m row

2) 15 TTB

3) 15 DB push press 20/15kg

4) 4 wall climbs

5) rest

Score is total complete rounds.

WOD: Monday

Sunday, July 23rd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

6min on the clock to row/ab/ski/skip

Then quick hip/lunge flow before getting into squats

Strength

Back Squat (3×8)

:3 lower on each rep.

Add weight from last week. About 5%

Accessory work

4-5 sets of:

A1) 20 reverse step lunge standing on 10-25kg plate (alt)

*Hold DB in each hand by sides. Slow and controlled through entire rep

-rest :30

A2) 15-20 false grip ring rows

*No pop of the hips. Keep body in a tight hollow position. Slower down than up is the tempo. Be sure to get rings in contact with the body.

-rest :30

A3) 1min OH hold with barbell @ 50-85% 1rm press

*Be sure to keep your ribs pulled down and avoid over extending. Reduce weight to maintain this position.

-Rest :30

*Quality is the goal here. This will be a tough session, just apply yourself to each movement.

Cool down

BREATHING….

15 rounds of:

3-6 second inhale

3-6 hold

3-6 second exhale

3-6 second hold

*Try to breathe into your belly. Nose breathing only.

WOD: Saturday

Friday, July 21st, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

8min on the clock to row, AB, ski, Jog, skip.

Go moderate pace for :50 then hit a :10 burst.

then straight into intervals 🙂

Metcon

this could become an alternating between AB and row if our bike pedal crank doesn’t show up. Or based on numbers. With the short sprint and longer rests, it should just work.

Metcon (2 Rounds for time)

10 sets of:

20/15 cal AB SPRINT!!!!!!

-rest 2:30min

Score is fastest and slowest times.
Simple, brutal, effective. This is good for you to better tolerate that lactace that builds in the legs during WODS and your ability to produce power and then recover.

Finisher

Accumulate 3min chin over bar hold (pronated grip)

Every break = 10 TTB

You can break the TTB as needed. You just can’t get back up on the chin over bar till you’ve completed 10 TTB.

WOD: Friday

Thursday, July 20th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Good mobility flow as a group to get going.

Then we will go over the workout as a group. Then begin.

You can adjust the reps and weights as needed during the whole session.

Quality work

A) 4-5 rounds of:

10-15 strict ring dips (:slower down than up)

4 turkish get ups (alt)

*If no ring dips, use a band to stop the wobbles only. Otherwise do dips on boxes. USe your legs to assist as much or little as needed.

B) 4-5 rounds of:

10-15 goblet squats (:3 down, :3 up with no pause at top or bottom)

1-3 Wall climbs ( :10 hold on each rep at the top)

*Go as heavy as you can on the squats while maintaining tempo. These are actually way harder than they sound. 10 reps will take 1min, 15reps 1:30. Scale the WC as needed to maintain quality.

C) 4-5 rounds of:

15m single arm OH (es)

10 box jumps (step down)

*Go as heavy as you can on the carries with quality. Go as high as you can on the jumps without injury. Add plates to make the box higher if needed.

4-5 rounds = your ability. This is quality work. You’ll get better by doing less to the best effort you can give, rather than more with below average standards.

Cool down

Go and spend time foam rolling or using a lax ball. If you are going to do it, do it properly.

Unsure on what you should do? Talk to a coach 🙂

WOD: Thursday

Wednesday, July 19th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 down facing dog to up facing dog

30 banded good mornings

10 down facing dog to up facing dog

Warm up deadlifts. Start with the bar and take 8min to get to your first working set.

After warm up sets, get a handful of skips + DU in.

Strength

Deadlift (3×8 @ 70-75%)

:3 lower on each rep. Add 5% to last weeks 10s. Only if you kept good form last week on the control lowers and keep good form today.

YOU SHOULD FEEL THIS IN YOUR HAMSTRINGS, NOT YOUR BACK!

The back is bracing, but not actually lifting.

Metcon

Metcon (Time)

100 double unders

40 KBS 24/16kg

80 double unders

30 KBS

60 double unders

20 KBS

40 double unders

10 KBS

20 double unders

Everything must be done UB. If you break, start the set again or scale.
If you want to go RX, all reps must be compelted UB. So if you do 98 double unders then trip up, you have to start from 0. All the KBS must be UB too.

Scale options:

1) Do the workout as written, but you are alowed 1 break each set. If you fail to get to the reps after 1 break start back at 0.

2) Scale down to as many breaks as needed to get the work done.

3) Scale the DU reps back as needed.

Cool down

1 round minimum, 2 rounds for extra recovery/mobility gains

2min pigeon (es)

2min lizard (es)

WOD: Wednesday

Tuesday, July 18th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

20 band pull a parts

10-15 push ups

20 band pull a parts

10-15 rings rows

Then we will start warming up the complex for the day. Clock will start for your first working set

Weightlifting/Strength

Push press + push jerk + split jerk (10 sets to find a max for the day)

Go every 1:30.

The goal is you should be limited by the push press but the build up fatigue will make each lift harder and force you to drop under the bar to lock it out overhead.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

10 push press 60/40kg

10 burpees

10 strict CTB pull ups

*We will be very strict on making sure you keep these strict. Scale to regular CHIN OVER, not near the bar please. Scale to banded as needed.
must be a push press, not a jerk. Drop the weight back if needed.

Strict CTB are tough, but will make you better. This is a timed workout, but don’t lose quality. Scale the movement as needed and maintain HIGH quality.

Cool down

2-3 rounds of:

1min lat stretch (es)

1min pec stretch (es)

WOD: Tuesday

Monday, July 17th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

20 lateral step overs

10 single arm KBS (es)

50-100 bar taps

:20-:40 side plank (es)

*For lateral step overs, set a broomstick or barbell across the rig just above knee height and laterally step over in one direction then back in the other.

Then take a few easy jumps before getting into your big efforts.

Skill

broad jump (10 attempts to find a max distance jump )

With feet next to each other you’ll jump as far forward as possible. Goal is the maximum distance traveled on the jump.
Messure from the front of the foot (start) then messure to where the back of the foot lands (finish).

Strength

Work in 3s again like last time. One person carries while the others rest/help change plates. You should be resting 2-3min between sets.

Farmer’s Carry (5x45m)

After each set sprint 15/10 cal row.

Building from the last time you did this. Last time you did 30m. Today we are doing 45m done in 3x15m with no more than 5-10sec rest between trips.

Goal today isn’t to go heavier than last week, but try to be able to start heavier than the previous time.

More distance prob = less weight. But, do what you can.

Cool down

2min in a seated straddle position

Stand up, walk around then

….

2min standing straddle position

walk around

2min seated straddle

WOD: Monday

Sunday, July 16th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

10 kang squats

6 cossack squats

*Use this as mobility work. Start gradual and don’t force any positions that aren’t there straight up.

Then start playing around with the DB to get a feel of the workout to come after your strength sets.

Building up to back squat working weight.

Strength

Back Squat (3×10)

:3 lowers on each rep. Same weight on each set. Go at around 60-70% of 1rm/esitimated 1rm.

Rest 2min after each set. STriclty only 2min.

Metcon

Metcon (Time)

For time:

21-15-9 of:

DB thrusters

DB power cleans

20/15kg DB each hand
Be sure of touching one head of the DB to the floor and then getting it to the shoulder with the elbows in front of the DB.

Lock the DB out on the thrusters, not leave it out in front.

Scale the weight as needed. This should be a hard and fast workout.

Cool down

2x2min hip extension (es)

*8min total time stretching hip extension.

WOD: Saturday

Friday, July 14th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

9-7-5 of:

Clean and jerk 85/55kg

Muscle ups (ring)

-rest 5min

18-14-10 of:

Clean and jerk 60/40kg

TTB
Score is the time from start to finish which will include the 5min rest in the middle.

Any style clean and jerk is fine. I’d personally power clean and push jerk. But if you need to split jerk or full clean a few reps because it’s heavy, that’s okay.

Todays option for no muscle ups will be 15-12-9 ring dips. Scale that as needed.

WOD: Friday

Thursday, July 13th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick mobility flow to just get things going.

Then take 4-5 quick sets of:

3-5 back squats

:20 row or AB

5 no push up burpees

*Add weight each round till you get to workout weight.

Metcon

The squats are meant to feel heavy in relation to what you are doing for the day. They won’t be a 10rm PB heavy, but it will be heavier than you normally would do in a workout. After doing 5 sets with all the other stuff, they will feel “HEAVY”.

Metcon (AMRAP – Rounds)

30min EMOM of:

1) 60 double unders

2) 15 no push up burpees

3) 10 back squats 1/.75% BW

4) 20/15 cal row / 17/12 cal AB

5) rest

6) rest

Score is total rounds completed.

Rx + option

*Read notes
You can use racks for the BS. Stagger the starts by a few min so we can all flow through in the same order.

Each round you switch from row to AB so we should have waves of 6 at a maximum.

If the BS is to heavy, scale the weight down. If it’s easy? You can go to 1.25/1x BW for Rx plus but only if you can do everything else Rx.

Be honest on how heavy you are on the day. No cheating

As aways, just lift what you can lift.

Cool down

take 5-10min of some easy moving around and breathing work. Try to nose breath only while walking around (in or outside) easy bike, row, etc. Just moving. This was a long tough workout, bring your body back down to normal.

WOD: Thursday

Wednesday, July 12th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow for 5min

Then 5x20m (es) single arm farmer carry

*Moderate-heavy.

Use KB or DB. If you need to, use the handles. Keep rest short between sets today. about :20-:30 between sides and sets.

Quality work

This isn’t timed or scored. Push yourself still. This will be a tough session. The focus is just on quality positions, good movement and developing some strength along the way.

Enjoy the process!

Metcon (No Measure)

A)

5×12 KB/DB front rack reverse lunges

*:3 lower on each step

-rest 1min between sets

B)

3 sets of:

-10-15 Floor seated DB/KB strict press (legs straight, vertical torso)

-10-15 bent over DB/KB rows

*:3 up and :3 down with no pause at the top or bottom.

-Rest :10-:15 between sides then 1min after a full round.

C)

5 rounds of:

-:10-:30 chin over bar hold

-:10-:30 active hang

-:10-:30 top of ring support

-:10-:30 bottom of ring support

*Try to go from the pull up bar hold from top to bottom without dropping and same on the rings.

-Rest :30 after bar holds and ring holds
Scale as needed. Use light DB/KB or even just a fractional weight plate.

Use a band to help you keep chin over bar or do ring row holds.

Use a band to stop the wobble on the rings, but not to support your weight. Scale back to push up holds as needed.

Cool down

Get into a hip extension stretch and hold for 1min each side x 3-5 sets.

Be sure to pull your hips under and don’t flare your ribs up to the sky.

WOD: Wednesday

Tuesday, July 11th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow as a group

Warm up as group on snatch balance so everyone knows what’s up.

Then warm up the FS and jerks before doing them.

Weightlifting/Strength

A: Snatch Balance (3-3-3-3-3)

:3 hold at the bottom of each rep.

The goal is to get the bar to pop then really get under it. This isn’t a push press then an overhead squat.

We haven’t done much of this movement before, but it will be okay.

B: 3 front squat + 3 jerks (5×3+3 building)

You’ll do 3 front squats then 3 jerks (push or split) and that’s one set. Build each set.

You’ll me limited by the jerks but the squats are there to pre fatigue you for them. focus on a vertical dip and drive then really punching yourself under on that jerk.

On the squats we are using a :3 lower and :2 hold at the bottom to add some spice.

Cool down

When was the last time you got a ball and spent some time getting into your shoulders/traps? Go and get 2-5min per side and if you find some real funky tightness, then make this something you do more often to help improve that shoulder mobility.

WOD: Tuesday

Monday, July 10th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 sets of:

:30 pallof press hold (es)

:10-:30 side plank hold (es)

10 single arm KBS (es)

Then start getting into DL. You have 8min till we start our working sets.

Strength

Deadlift (3×10 @ 65-70%)

The % is based of your 1rm or projected 1rm.

:3 lowers

Rest 2min between sets. Be strict on the rest.

Metcon (No Measure)

5 rounds for quality of:

4 turkish get ups (alt each rep)

:30-1:00 FLR on rings

FLR (Front leaning rest) on rings. Essentially a top of push up on rings. Use a box so you are horizontal to the floor. Scale to push up hold. Be sure to tuck hips under to create a hollow body shape while pressing yourself away from the rings.
This isn’t going to be scored, but the goal of this workout is you go as heavy as you can on the TGU while maintaining form and getting into the best position on the plank holds.

Cool down

2 rounds of:

2min pigeon each side

5 down facing dog to up facing dog between pigeon hold

*work different angles on the stretches to see where you are most tight

WOD: Monday

Sunday, July 9th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

1min single arm OH hold (es)

-rest :30 between sides and sets

Then we will start getting into the workout

Metcon

Rest 5min between A and B

A: Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

10 L pull ups

15 HSPU on 20/10kg plate deficit
L pull up scale:

-tuck

-strict

-strict with band

-ring rows

HSPU scale:

-no deficit

-Pike HSPU on box

-Pike HSPU no box

-Floor seated DB press (legs straight, vertical torso)

*Make sure to have hips over shoulders on Pike or as close too. This isn’t an incline push up.

B: Metcon (Time)

For time: (9min cut off)

30 burpees

50 box jumps 30/24″

30 burpees
Scale height on jump as needed.

Scale reps back on burpees to 20 or 15 as needed to meet the cut off.

Cool down

Put a band on the pull up bar and spend some time working some banded shoulder stretches.

Work the lats

Work the pecs

etc…

Ask your coach for some good go to here.