CrossFit 42 South

Archive for November, 2017


Wednesday, November 8th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

When you get here start with:

row/AB/ski/skip and just generally get your heart rate up. We won’t start class till 5min in to allow you time to do this.

3 sets of:

:10-:20 hollow hold

:10-:20 arch hold

5 down facing to up facing dog

5-10 TIGHT perfect kip swings (feet together)

*Same as last few weeks again. this positional strenght work will make you better at your pull up bar movements.

Then get in a few reps of your power clean (building it up to working weight), figure out your BBJ and CTB scalig options if needed then it’s time to play.


A: Metcon (AMRAP – Reps)

For logistics, it won’t matter which part you start on.


row 2km / 1.7km

then in remaining time max rep no push up burpee box jumps 24/20″ sd


Run 1.6km

then in remaining time max rep power cleans @ 75% 1rm (estimate if you don’t know)


AB 100/70cal

then in remaining time max rep 10 air squat + 5 CTB pull up

Score is total reps combined.
For this one today, scale as needed so you are getting at least 3min of work on the non monostructual work. Scale the other stuff as needed too so you can keep things moving.

This workout it’s very important to practice your “pacing”. Not to make the workout easy, but so you can actually bring more intensity as you are managing your energy output over the duration of the workout.

Scale run/row/AB distance as needed, reduace weight, lower the height of the box, do band or ring rows. Just scale so you can actually get a good workout.

B: Metcon (No Measure)

400-800m run done at an easy, smooth pace where your effort is the same from start to finish.

This is done 3min after you finish the workout.


Tuesday, November 7th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

mobility flow for 5min

DB in each hand for the following complex for 4-5 sets for quality but also don’t be scared to go heavy and get a strength dose from this:

6 DB power clean and push press

6 dual DB bent over row @ 4022


A: Push Press (7-7-7-7-7 @ 12X3)

-rest 2min between work sets.

Goal is same weight as last week but with extra rep per set. Stick to the tempo which is essentially a pause on the chest and a hold overhead. This takes away the bounce you can get when linking reps. Also will build your stability overhead and teach you to really drive hard with your legs to get the bar going.

B: Metcon (No Measure)

2min AB for cals

-rest 4min

2min Row for cals

score is cals for the AB and Row seperate. Log those seperate below
Pace the 2min out enough so you don’t have a massive drop off. Start hard, settle into your pace and have a push towards the end. Then recover hard and then repeat on the other machine.

It won’t matter which you do first if the class is very busy, but try to do in the order as written if possible.

2min ME cal row (Calories)

2min ME cal row

2min ME cal AB (Calories)

2min ME AB for total cals


Monday, November 6th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..

3 sets of:

:10-:30 top of ring dip hold

3-5 inch worms

5-8 scap pull ups


A: no hook overhand grip Deadlift (5-5-5-5-5 @ 21X1)

rest 2min btw sets

Perfect reps and a grip challenge without mix or hook grip.

B1: dual kb front rack reverse step lunge (5x 12-16 @ slower down than up)

-rest :30

Like last week, but extra few reps each set. Add weight only if you can mange the extra reps.

Keep a good KB rack position and legit reps.

B2: strict pull up (5x 5-10 @ 21X1)

-rest 1:00

legit reps and still stick to this tempo as written. Less lower and hold time but should be more reps.

Use band or ring rows as needed.

Accessory work

3 rounds of:

15-20 banded good mornings

15-20 band pull a parts

Use as small of band tension so you can get through this with good form, get a good burn, but keep good positions.

Done with intent, this will be a good part of your training. Done half-assed and you may as well just go home. do it like you care.

Monday: No classes today, But open gym and still a WOD to hit please

Sunday, November 5th, 2017

CrossFit MSD – CrossFit

Today there will be no set classes, but we will have Open gym at the following times:

There is a WOD programmed that is important to get in if you make it.

Weekly tip this week:
Seriously, this is so simple. But if you aren’t giving yourself the change to get 8 hours sleep, you won’t ever get 8 hours sleep.
Go to bed earlier. Simple as that. There is no magic pill to conteract poor sleep.


Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

Quick lunge/hip flow then into main warm up

3 sets of:

5 single arm DB front rack squats @ 3330 (weak)

2-4 strict TTB

5 single arm DB front rack squats @ 3330 (strong)

:10-:20 holloe hold (PErfect)


A: Back Squat (3×10 @ 21X1)

-rest 2min

add another 2.5-5kg and this will be the last week on this specific progression. So go get after it, but don’t fail reps, miss the tempo etc. Heavy as form allows.

B: Shoulder Press (3×10 @ 31X1)

-rest 2:00

add another 1-2kg and this will be the last week on this specific progression. So go get after it, but don’t fail reps, miss the tempo etc. Heavy as form allows.


C: Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

9 push ups


50 double unders
Scale the push ups and TTB to you aren’t failing reps in the first round. If you can’t do the number that is rx then you need to scale. this doesn’t mean do all the reps UB, I actually want you to pace this out so you never fail a rep and each round is the same pace EVERYTIME. But, you need to scale the movement to incline push ups and/or knees to elbows/chest/raise etc, so you can keep things moving and get in the correct workout stimulas.

DU should take no more than 1min each set too.


Friday, November 3rd, 2017

CrossFit MSD – CrossFit

Affiliate cup at CrossFit Levitate today at 10am. This is in Launy….

Head over for the day if you can to come and support our crew.


Warm-up (No Measure)

1min double KB front rack hold (heavy)

*ribs down, abs on. Solid position.

-rest :30

x3 rounds

This will be WAY harder than you think….. Sneaky strength work….

Then 2x

5 hang muscle snatch

5 behind the neck push press

5 snatch balance

*light and tech focus.

Then prep the WOD


A: Metcon (Time)

3 RFT of: (12min cut off)

15 hang power snatch (own weight)

10 overhead squats (own weight)

2-5 wall climbs
*Pick a weight that allows you to get the barbell movements done in no more than 2 breaks. Pick a rep number on the WC that allows for best quality reps without running into a wall and having to rest :20+ between reps.

I’m thinking 10-12min MAX working time. Any longer than that and you went to heavy or slow.

B: Metcon (5 Rounds for time)

5 sets of:

250/200m row

-rest 2min-ish (ish means +/- 5-10sec only based on other athletes in the class.
Score is fastest and slowest times.

Go hard as you can on this, but not so hard you are done after the first effort, but not to slow that you think you could have done more.

For those who did this last sat, your goal is just 1sec faster all intervals if you can or less of a drop off.


Thursday, November 2nd, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)


15-20m slow bear crawl

10-12 alternating DB by side single leg RDL

*There is strength to be made here. Treat this with care please.


Like last week, with some variation. You’ll do all single leg reps on 1 side before switching instead of alternating like last week.

Quality overload, please. This is very important.

A1: Split Stance Barbell Good Morning (3×10/leg @ 2121)

-rest :20 btw legs and 1min before A2

Perfect reps…. single leg strengthing still, like the last few weeks, just a new movement.

A2: Back rack reverse lunge (3×10/leg @ slower down than up)

-rest 1:30 before A1

Like last week, but try to go heavier as we have less reps each leg.

B1: Dumbbell Z press (3x 8-12 @ 2121)

Same as last week, but progress in reps. If you did 12s then progress in weight.

Best position and quality over the weight please.

B2: snatch grip penally row (3x 8-12 @ 21X1)

3x 8-12 reps @ 21X1

-rest 1:00

Giving this one another whirl this week. Progress in weight only if you managed 12s. Otherwise, stick to the same weight and go for more reps.

Accessory work

100 banded tricep push downs

Use a band and height that feels easy to start with and pump through 50-100 reps in as few sets as possible. Be sure to lock out all the way. Keep the elbows tucked into the sides and keep the movement strict, no added momentum.

This will burn if done right.


Wednesday, November 1st, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

5min to row/bike/ski/skip/run

3 sets of:

:10-:20 hollow hold

:10-:20 arch hold

5 down facing to up facing dog

5-10 TIGHT perfect kip swings (feet together)

*Same as last week, build the quality. This stuff will help you get better at the fun and fancy stuff. If you struggle with this, then you will always struggle with CTB, TTB, etc.

Then we will have a few min for you to prep ready for the workout.


A: Metcon (Time)

4 rounds

10-20 no push up burpee box jump 24/20″ sd

15-30 air squats

10-20 CTB pull ups

-rest 1min
Each round should take 4min or less including the rest. So if you aren’t able to get through the volume, scale the movement a bit and the reps as needed to be able to keep your intensity up please.

B: Metcon (No Measure)

4x 200-400m run

-rest :30
There will be no score on this today. Out focus is you go as fast as you can while not dropping pace at all on the runs. Go at a pace you could hold if you had to do 2x the work. The goal is we will build your pace over time. The same way you do with your lifting work.

This should be sustainable and repeatable efforts. Not run your ass off and can’t keep going efforts.

Train smart and get good results. Be consistent and you’ll get the result. Be patient enough to not go to hard and build it over time.