CrossFit 42 South

Archive for July, 2017

WOD: Saturday

Friday, July 7th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

When you get in, accumulate 5-8min for rowing/AB time please. We won’t start class till 5 past to allow you time to get some work in.

5 sets of:

:10-:30 top of dip hold

:10-:30 active hang

:10-:30 bottom of dip hold

10 wall balls

*Drop WB weight, height then just squats if needed to keep this a “warm up” and not a workout.

There is strength to be made here with the static holds. Appreciate it, and the results will come.

Then building into workout weight with a handful of push ups between sets.


Metcon (Time)

10 RFT of:

15 air squats

10 push ups

5 hang power clean and jerk 70/45kg

Rx +

6 strict HSPU

Cool down

5min easy moving before starting the stretches. Walking, biking etc.

1min pec / shoulder stretch on rig or use a band (es)

1min hip extesion (es) Try and reach for bag leg if you can

x 3 rounds

WOD: Friday

Thursday, July 6th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

There is strength to be made here. This will be tough. Don’t race through it without intent.

4 rounds of:

:20-:30 side plank (es)

10m single arm front rack walking lunge (es)

*Go as heavy on these as you can.


Get in pairs or threes to allow for plates and handles to go around for everyone and space.

Load the pins on all working sets. Put the pin in from the bottom and clip it on over the top.

Farmer’s Carry (5x30m, 15 up and 15 back)

Up for 15m then you can take up to :5 seconds before coming back for the second 15m. Anything more than :5 is a break in the set.

Build each set.

Rest 2min between sets.


When you are ready, just go get it. You can set the AB to tabata on the screen or the coaches may put the clock on. Please don’t fluff around as we will be trying to get everyone through this AFAP.

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.
Enjoy….. 🙂

Cool down

:30 down facing dog

:30 up facing dog

1min rolling out back / getting a ball into your glutes

x4 sets.

*Alternate between rolling out back / glutes each time.

WOD: Thursday

Wednesday, July 5th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

12min of:

10-15 cal AB/Row/Ski

40-80 single skips

3-6 strict burpees

5-10 air squats

*At an easy-moderate pace. Focus on breathing smoothly.

Then setting up for the workout. Getting in a few DB thrusters and box jumps before we begin.


Metcon (2 Rounds for reps)

In front of a clock running for 12min:

1min max rep DB thrusters 20/15kg

1min max rep box jumps 24/20″

2min max rep DB thrusters 20/15kg

2min max rep box jumps 24/20″

3min max rep DB thrusters 20/15kg

3min max rep box jumps 24/20″

Score is total reps on Thursters and total reps on BJ.
There is no rest between movements. As soon as the clock ticks over you stop the thrusters/BJ and move to the next movement. You rest as much as you need to during the 12min. Scale as needed so you can do more work than rest.

midline/accessory work

4-5 rounds of:

:10-:30 hanging L-sit / tuck hold

:20-:60 wall facing HS hold

6-10 rope pull ups (:3 hold at top)

-Rest 1min between round.

Switch the hand that is on top each rep for rope pull ups

Scale by using a small-large jump as needed. The goal is feet off the floor before you pull.

WOD: Weightlifting Wednesday

Tuesday, July 4th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

Mobility flow as a group to get things going.

Then we will warm up the snatch/cleans separately. So we will do a group broomstick/barbell warm up for 5min before snatching then again before doing clean and jerks.


The focus today is quality reps and getting comfortable getting under the bar. By doing a power snatch/clean first that will pre-fatigue you for the full snatch/clean. Your goal then is to really get under that bar (squatting under) rather than trying to pull it to overhead/shoulders.

Be sure to ask all the questions today.

A: Power snatch + Snatch (1rm of the complex in 15min)

Not touch and go. This complex should be limited by the power snatch. That second rep, really focus on squatting back under that barbell.

B: Power clean + Clean + Jerk (1rm of the complex in 15min)

Not touch and go. This complex should be limited by the power clean and not the full clean.

Extra Credit (optional)

This isn’t a part of the class. Just some extra work for those who want it.

1x ME UB muscle ups (ring or bar – whatever you need most work on)

then take 50% of that number and perform 3sets of x reps resting 2min between sets.

No muscle ups?

10min EMOM of:

:10-:30 top of ring support

:10-:30 bottom of ring support.

Extra work: Tuesday

Monday, July 3rd, 2017

CrossFit MSD – Extra credit (comp group)

Single leg RDL (barbell)

WOD: Tuesday

Monday, July 3rd, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

10 pallof press (es)

5 down facing dog to up facing dog

15 band good mornings

*Smooth and controlled on the pallof press and good mornings

Then 4-5 sets of:

3-5 deadlifts (T&G)

20-30 skips + 10-20 double unders

-rest 1min

*Building as heavy as you’d like, but with form and sticking to the rest and doing the skipping. This isn’t a 3-5rm. This is just to get you primed for the WOD and sneak a heavy set or two in before you start.


Let’s stagger the starts by 2min for every 3 people to allow for a smooth transition to the rower from when you finish. We will just keep the clock running.

Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

100 double unders

10 deadlifts 140/95kg
Scale load as needed. This is meant to be heavy for most of you, have a crack but be sure of your form and capability.

Scale DU reps back as needed. Allow up to 1:30 max so you can try get 3+ rounds out of this workout.


5min after finishing the WOD. No more, no less.

500m Row (Time)

Max Effort 500m Row
No stratergy other than just go for it….

WOD: Monday

Sunday, July 2nd, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

10 leg swings forward (es)

10 pass throughs

10 leg swings lateral

10 pass throughs


Then straight into:

3 rounds of:

10-15 wall balls

5-10 kip swings

:20-:45 plank hold

*Go at an easy-moderate pace.


Back Squat (5rm in 15min)

No tempo. Go for the heaviest 5 rep you can manage for the day.


Fran (Time)

Thrusters, 95# / 65#
Compare to last time, have a plan, let’s see your improvement.

This should be a 5min workout but can go up to 10min.

Scale as needed to meet this requirement so you get the stimulus that we are after.

Scale the weight, scale the pull ups. Go hard and fast, but good movement is priority.