CrossFit 42 South

Archive for September, 2017

F$%k yeah, Friday!

Thursday, September 21st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick mobility flow to get things going.

10 single arm OH walking lunge (es)

x3 sets

*sneaky strength to be made here.

Strength

Really focus on quality on all the work today. Don’t just go through the motions. Do it with purpose, don’t worry so much about how heavy you go, but about how well you do the movement. Doing things right will yield a better result in your strength than just doing more weight for the sake of it.

Attention to detail. Move well. Do it like you care!

A1: Snatch grip RDL (10-10-10)

-rest 1min before A2

Build each set.

:3 lowers

We are back to the stiff leg snatch grip style deadlifts.

Perfect reps.

A2: Front rack step ups (16-16-16)

-Rest 1:30 before A1

If barbell front rack is to hard for you due to poor rack position, you can cross the arms over the top. If it’s just to hard, reduce the weight by using a small DB or KB or even no weight if this is where you are at still.

Think how much total weight you had during the DB by side step ups. Front rack is going to be harder too, but this is a guide on how heavy you can try to go.

B1: Single Arm Dumbell Press (3 sets of x reps)

-rest 1:00min before B2

x = you grabbing a weight that is heavy for around 8-12 reps on your non preferd side and performing a max effort -1 set then repeating the same on the stronger side.

Slower down than up is the tempo.

B2: single arm DB/KB row (3 sets of x reps)

-rest 1:00min before B1

x = you grabbing a weight that is heavy for around 8-12 reps on your non preferd side and performing a max effort -1 set then repeating the same on the stronger side.

Slower down than up is the tempo.

Thursday

Wednesday, September 20th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 pass throughs

5 down facing to up facing dog

Then…

:10-:20 hollow hold

:10-:20 arch hold

10 bar kips

x3 sets

*Quality here, don’t just go through the motions.

Then building into your CTB and TTB work

Gymnastic conditioning

Today we are getting in some gymnastic skill (CTB and TTB) and blending it with some good conditioning work (burpees and AB).

Start with a max effort working your way through A1, A2, A3 and A4. Rest between is 1min.

Then we will begin the EMOM.

A1: :40 max CTB (AMRAP – Reps)

Max rep CTB in :40

*As many breaks as you need to get the most reps as possible.

A2: :40 max Burpees (AMRAP – Reps)

Max rep Burpees in :40

A3: :40 max TTB (AMRAP – Reps)

Max rep TTB in :40

*As many breaks as you need to get the most reps possible.

A4: :30 max calorie AB (Calories)

:30 max calorie AB

B: Metcon (AMRAP – Rounds)

20min EMOM of:

1) x rep CTB

2) x AB cals

3) x rep TTB

4) x Burpees
x reps is 50% of your max effort work you did before this EMOM.

Weightlifting Wednesday

Tuesday, September 19th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10m bear crawl fwd

10m bear crawl bck

:10-:15 wide grip hang

5 single arm FR KB squats es

row/AB 1min (moderate, not slow)

x3 sets

Weightlifting

A: Snatch Balance (7×3 building)

Start moderate and build each set. Sit in the bottom for :2-3sec each rep.

Focus on really getting under the bar.

If overhead squats are a MAJOR weakness for you, and you struggle with getting full ROM, today you are able to do a behind the neck push press into an OHS.

B: Push press + push jerk + split jerk (build to a max for the day)

Try to get in 3-5 sets above 80%.

Base the % of your push press as this will most likely and should be the limiting factor of this complex.

Tuesday

Monday, September 18th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here, try to get in 5min for some rowing/AB/etc. Don’t just wait around before class today. Start moving.

21-15-9 of:

Air squats (quality reps)

KB swings (quality reps)

3x plank hold seconds (63,45,27)

*Go at an easy pace on the above to get the body going and ready for what’s to come.

Strength

A: Back Squat (3×5)

:3 lower, fast up and :2 at the top.

Add another small increase like you’ve been doing the last few weeks.

B1: Front rack reverse lunge (16-16-16-16-16)

Rest :30

Alternating legs each rep. 8 reps es total.

Tempo is just controlled and making sure form stays on point to keep this a true lunge.

B2: Handstand Push-ups (5x 10-15)

-rest 1:30 before B1

If 15s are actually easy for you, then do a deficit.

If 10 is hard for you, scale as needed.

– :3 lowers + kipping rep

– Pike HSPU

– Floor seated DB press

– Push ups

If you are scaling the movement to DB press or push ups, just put 0 as the score but fill in the notes.

Monday: Remember coming to the gym, YOU GET TO!

Sunday, September 17th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Some mobility flow to get you feeling good then straight into the easy aerobic work.

Easy effort work

This work will help set you up for a solid week of training ahead. Don’t try to “crush” it, just move with purpose, breath and appreciate that every day doesn’t have to be full effort intensity to get fitter. This easy work is good for you. Enjoy it.

You’ll get sweaty and out of breath, but you should not be floored.

Metcon (No Measure)

45min RTW (round the world)

-Row

-Skip (mix single and DU)

-TGU alt side :20-:30 per side

-AB

-Lunge flow + down facing dog between sides

-Hang from bar

-Lateral step overs

1min each movement

Just rotate through at an easy – moderate pace. Focus on breathing.

CFMSD Throwdown

Friday, September 15th, 2017

CrossFit MSD – CrossFit

There will be no 7am class due to a lot of people doing the throwdown at 10am.

We will have Open gym time from 7am for those who aren’t competing and still want to train before the action kicks off.

For those competing, get there before 10am to warm yourself up as we aim to get things underway at 10. gym will be open from 7am.

Workouts to be announced on the day. Be prepared for anything and everything 🙂

If you are competing, it may be a good idea to take Friday easy on the lifting work so you aren’t to sore.

FriYay

Thursday, September 14th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

8min easy AMRAP of:

5-10 KBS

5-10 Sit ups

:20-:40 side plank (es)

:30 single skips

A1: Snatch Grip Deadlift (3×8)

rest 1:30 before A2

Heavier than last week. This is a snatch grip DL, not RDL. You can go heavier on this lift than you have been doing on the RDLs.

A2: Step ups (DB each hand by sides) (10-10-10)

-rest 1:30min before A2

Progress in weight and quality from last week. Few less reps than last time.

Interval work

Metcon (Calories)

4 sets of:

:45 max cal AB/row

-rest 2:15 between sets.

Alternate between row and AB. You’ll hit 2 of each.
We have an extra :15 from last week which will mean you’ll need to adjust your pace slightly. Think about going at 95% of last weeks effort and trying to sustain that over the course of the 4x:45 efforts.

Upper body Thursday

Wednesday, September 13th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 pass throughs

:20-:30 hang from bar

5 inch worms + 1-3 push ups

x3 sets

Then 3 sets of:

:30 single arm OH hold (DB or KB) es

*Go as heavy as form allows.

Strength/Gymnastics work

A1: Chest-To-Bar Pull-ups (5 sets of x reps)

Rest :30 before A2

x = 1-2 more than last week. If you did a big set then dropped off, try to do all sets at last weeks best. Goal is more reps over the 5 sets without having to get to full muscle fatigue.

A2: Push Press (5×10 building)

-rest :30 before A3

No racks.

:3 lowers

Start at last weeks set 3 weight and progress from there to something heavier than last week.

A3: FLR on floor (5x :30-1:15)

Rest 2min before A1

Floor only.

If you did 1:15 last week and this was easy, do shoulder taps slow and controlled in the FLR position.

When doing the shoulder tap, don’t just lean to one side, try to keep your hips and shoulder level to the floor and both feet staying in contact with ground.

Weightlifting Wednesday!!!

Tuesday, September 12th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 sets of:

1min row

1min AB

1min to work some mobility flow

1min plank hold (scale down if needed)

then

10-15 pass throughs

10-15 squats

then barbells out and begin lifting

Weightlifting

A: power snatch + hang power snatch + Snatch balance (15min to find a max of the complex)

B: Power clean + Hang power clean + Jerk (15min to find a max of the complex)

WOD: Tuesday

Monday, September 11th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5min mobility flow

10 band good mornings (slow and controlled)

15m slow bear crawl

x 3 sets

Then warming up into strength/conditioning circuit. Build up to first working weight.

Strength/conditioning

5 sets of:

A1) Deadlift 5 reps (start moderate and build to heavy)

-rest :30

A2) Box jumps 10-15 reps (read notes below)

-rest :30

A3) 10-20 jumping lunges (read notes)

-rest 3min (during rest, keep moving around, have an easy row or bike, get yourself feeling fresh to go again heavier and better)

*For the DL the tempo is :3 lower, NO touch and go but no more than :2 reset.

*On the BJ, the goal isn’t just getting them done, but to try to actually land higher on the box than normal. The time it takes doesn’t really matter. Allow up to 1:30 to complete the reps. Big jump, land high then step down. Don’t land in the bottom or close to of a squat. Use whatever box height you wish. Hint, higher isn’t better if you aren’t landing high.

*For the jumping lunge, the goal isn’t just to rush through the reps like you would in a wod, but to actually jump and athletically switch legs mid air and land soft going straight into the next rep. You don’t have to jump as high as possible, but more than normally needed in a wod.

If you are very competent in these, hold 10/5kg DB each hand by sides.

Deadlift (best set from A1)

WOD: Monday

Sunday, September 10th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10min easy of:

:40 row or AB

3 deep lunge + thoracic rot (es)

5 down facing dog to up facing dog + 3-5 push

6-10 cossack squats

Strength

New people will do 3-5 sets of 10 reps on goblet squats, same tempo. If they are looking good, they can get under a barbell but keep it moderate.

A: Back Squat (3×5 @ 86-91% 5rm)

:3 lowers, fast up and :2 at the top!!!!!!! Be strict on this.

Adding just another small 2% from last week.

To figure out your weight increase get your weight e.g 90 and x by .02 and it will give you how much to add.

Metcon

Based on numbers, do limit the number of barbells needed out, find a buddy and just follow them through the workout starting 1min behind them.

For the classes with new athletes, have them work with a regular member and have the member go first so they can just follow them each minute to see what’s going on.

Metcon (AMRAP – Reps)

20min EMOM of:

1) 10-20 TTB

2) 10-20 Thrusters 35/25kg

3) 10-20 no push burpees

4) rest

Score is total reps completed. 300 reps is the best possible score. 150 should be the lowest. If you can’t get that number, you should have scaled. So please don’t be afraid to scale to get the correct workout.
Goal is for this to be a repeatable effort each round. It will be sucky, but with the rest, should allow for a sustainable effort. Don’t do more than you think on the first round and have your reps dwindle away. Check your ego, and just do you.

For the new peeps today:

1) 10-15 sit ups

2) 10-15 push press

3) 10-15 no push up burpee

4) rest

*Legs will be cooked from above squatting. Focus on good push press here, unless they are frothing to go for it and have the ability.

WOD: Saturday

Friday, September 8th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Gymnastics Conditioning

Metcon (Time)

6 rounds of:

10 strict pull ups

20 push ups

30 air squats

*After rounds 2, 4 and 6 do 100 double unders.
Quality reps on all bw movements. Please scale as needed.

Interval FriYay

Thursday, September 7th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 single arm KBS (es)

:30-45 side plank (es)

8-12 jumping lunges

Then getting ready for main strength work.

A1: Snatch Grip Deadlift (3×10)

rest 1:30 before A2

Pick a weight and stick to it for all your sets. This can be heavier than what you have done in past weeks.

A2: Step ups (DB each hand by sides) (12-12-12)

-rest 1:30min before A2

Progress in weight and quality from last week. Few less reps than last time.

Interval work

Metcon (Calories)

4 sets of:

:30 max cal AB/row

-rest 2min

*Alternate between row and AB each set. 2 of each total. Score is total cals.
Go at about 95% absolute max effort so you can try and sustain a high calorie output each round. Rather than crushing the first few rounds then halving the cals in the last few. Go as fast as you can, while trying to maintain.

WOD: Thursday

Wednesday, September 6th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

8min on the clock to:

Row/AB/ski

Every :30 get off and do 50 single skips + 5 scap pull ups

Then start prepping for skill work.

Skill

12min EMOM of:

odd- x TTB

even- x strict HSPU

x = a number that is a challenge, but you can maintain across each round without coming close to failing a rep. A number that’s hard, but still allows you work the skill.

Scale as needed. TTB should be linking reps. If this means linking knee to chest or toes close to bar, that’s what you should be doing today. For HSPU, scale to 3-5 negatives (:3-:5). You kick up, slowly lower yourself down till your head touches gently, then stand up kick up and repeat. Or work quality pike HSPU (hips over shoulders).

Strength

A1: DB/KB strict press (4x 8-12)

-Rest 1min before A2

:3 lower on each rep.

This is with a DB/KB in each hand while standing.

A2: Ring Rows (4x 8-12)

-rest 2min before A1

:3 pause on chest, :3 lowers.

If rings rows are “to easy” for you, then you aren’t doing them correct. This will benefit everyone, even if you can do pull ups.

Weightlifting Wednesday is back!!!

Tuesday, September 5th, 2017


CrossFit MSD – CrossFit

MOVE LIKE YOU CARE TODAY 🙂

Warm-up

Warm-up (No Measure)

5min on the clock to row/AB/skip to get a sweat up and get warm.

Then we will start working on the snatch, giving 5min for a general barbell warm up then a few min to build into your first work set. We will do the same for the C&J.

Weightlifting

A: Snatch (10×1 @ 85-90%)

Rest 1min between sets

Go no heavier than 90% of your 1rm. Make all the reps feel smooth and crisp.

Start at 85% and add small amount of weight if it feels good.

Move like you care today.

B: Clean and Jerk (10×1 @ 85-90%)

As above on snatch work…..

WOD: Tuesday

Monday, September 4th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5min mobility flow as a group

5-8 squat jumps*

10 pallof press (es)

x 3 sets

*After jumping up, land as if you where catching a power snatch/clean before standing up and repeating.

Strength

Back Squat (3×5 @ 84-89%)

:3 lower, no pause, fast up then :2 at the top.

Add 2% from the other week.

Same weight each set.

Metcon

Metcon (AMRAP – Rounds)

20min EMOM of:

1) 10 front squats @ 45-55% BS weight (:3 lowers)

2) 10-15 no push up burpees

3) 10-20 box jumps 24/20″ (sd)

4) rest/walk
* Racks can be used.

Be sure of the tempo on the FS work. Neglecting it means you fail to complete the round.

Pick the weight and reps that work for you. Challenge yourself as much as possible, but make sure you don’t miss a round. I want everyone to complete 20rounds today.

WOD: Monday

Sunday, September 3rd, 2017


CrossFit MSD – CrossFit

Hope all the CFMSD dads had a great Fathers day and got spoilt. Now time to get into the gym and work on that real “dad bod” not that lazy mans “dad bod”……

Warm-up

Warm-up (No Measure)

10 pass throughs

:20-:30 hang from bar

5 down facing to up facing Woof woof (dog)

x3 sets

Then 3 sets of:

10 single arm OH walking lunge steps (es)

-rest :30 between sides and sets.

*Challenge yourself a bit on this. Bit of sneaky strength work.

Strength/Gymnastics work

A1: Chest-To-Bar Pull-ups (5 sets of x reps)

Rest :30 before A2

x = 50% of your best UB set + 1-2 reps. You did this a few weeks ago.

A2: Push Press (5×10 building)

-rest :30 before A3

No racks.

Start moderate and build each set.

:3 lowers on each rep.

A3: FLR on floor (5x :30-1:15)

Rest 2min before A1

Floor only. If you did rings last few weeks, try to build to 1:15 hold.

Partner WOD: Saturday

Friday, September 1st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

1min on, 1min off for 30min:

80 air squats

60 TTB

30 burpee box jumps 24/20″

*One athlete works at a time. You score is total round + reps. You pick up where your partner left off.