CrossFit 42 South

Archive for September, 2017

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.