CrossFit 42 South

Archive for December, 2017

Monday

Sunday, December 10th, 2017


CrossFit MSD – CrossFit

MSD Christmas party this weekend. Be sure you have RSVP and put your money in the container next to the computer and mark your name down, please. m

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

*do before class starts so we can get straight into it.

Quick mobility flow to losen off and ready

5 inch worm

10-15 lunge steps

x3 sets

Strength

A: Back Squat (5rm for the day)

Building to a heavy 5 for the day. No set tempo, just a good quality set of 5.

B: Shoulder Press (5rm for the day)

Building to a heavy 5 for the day. No set tempo, just a good quality set of 5.

Metcon

C: Metcon (Time)

60-40-20 air squats

30-20-10 push ups
Scale reps back as needed. Idea:

40-30-20

20-15-10

Keep reps legit. Scale push up with inline reps if needed.

Saturday, Partner WOD day

Friday, December 8th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3×5 TGU

Like last week…. Getting another touch on this one. Quality reps…

Remember building that base is so important.

Metcon

A: Metcon (AMRAP – Rounds and Reps)

30min Partner AMRAP of:

50 wall balls 9/7kg

400m run

50 box jumps 24/20″

400m run

50 deadlifts @ BW / .7 BW

400m run

50 burpees

400m run
One person working at a time to chip thorugh the above together.

Friday

Thursday, December 7th, 2017


CrossFit MSD – CrossFit

Hey all, remember that next weekend is our Christmas party. Please RSVP ASAP and put money in the black container at the front next to the computer.

Warm-up

Warm-up (No Measure)

3 sets FOR QUALITY…

50m farmer carry (weight /hand)

:20-:40 HS hold (kick up to wall)

*Go as heavy as you like/can on the farmer carry. Can use the handles, just don’t waste time messing about for to long. Use handles if you want to go beyond 32kg KB

A1: Front rack step ups (3×20 alt legs)

-rest 1:30

20 reps, alt legs this week. 10/side total.

Quality reps, be sure to step all the way up and through and control your lower.

Heavier than last week or better quality if you know you can do better.

A2: Seated dual DB press (3x 8-12 @ 31X1)

rest 1:00

sit on a bench/box. Keep chest up tall, press the DB overhead with DB finishing over shoulders.

Accessory work

3 sets of:

10 DB floor press

:15-:30 chin over bar hold

Heavy but good reps. Good holds, use a band if needed or ring row hold.

A3: Wide grip strict pull up (3x 8-12 @ 21X1)

-rest 2:00

Wide grip strict pull ups are tough… Scale by using a band as needed. OR if doing ring rows, just keep working what you have been doing there.

Thursday

Wednesday, December 6th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

get in 3-5min of aerobic work before you start. We will start class a few min later to allow you time to do this.

3 sets of:

5-10 scap pull ups

:20-:30 top of ring dip hold

10-15 walking lunge steps (hands OH)

Then 3 sets of:

100m jog

10-15m high knees

10-15m butt kicks

Then time to go get the run

B: Metcon (AMRAP – Rounds)

10min EMOM

1) 5-10 strict TTB

2) 2-5 wall climbs
Perfect reps. Goal is build some gymnastic strength. This shouldn’t leave you laying on your back thinking WTF happened. This should leave you feeling good like you have done work to get stronger in body weight movements.

A: 1-Mile Run (Time)

Max Effort 1-Mile Run
1.6km run time trial

If you normally scale your run, today I’d like you to have a crack at this one, just to see where you are at when we reset. No one cares if you come in first or last, just do what you can.

That said, if we feel you should really scale this back, we will help you with that.

Note that the times you have here are on the old 1.6km track. today we are on a the new track so this will effect your time, but give you something to build on for the next time we do this.

Wednesday

Tuesday, December 5th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow for 5min before we grab barbells out.

Today we aren’t snatching, but we are going to spend time with a barbell like the previous weeks plaing around with snatching work doing the “barbell dancing” stuff. The snatch is a complicated movements and I would like to get a touch on it in the warm up today so we will put a clock on for 7min for you to play

“Barbell dancing”

2-4 behind the neck snatch grip push press

2-4 barbell good mornings

2-4 back squats

2-4 overhead squats

2-4 snatch balance

2-4 hang muscle snatch

2-4 hang power snatch

2-4 hang snatch

x2-3 sets

*this looks really complicated, but it isn’t really. Just getting a barbell, getting it moving and trying to get smooth with the bar before you start adding weight for our main lifts today.

A: Push Jerk (1rm in 12min)

1rm for the day in 12min.

Make sure these are push jerks and not push press.

Unless you are told otherwise by a coach to do PP.

B: Metcon (No Measure)

10min EMOM

6 push jerks @ 50-60% of A
Really focus on smooth quality reps on this. Keep them to a push jerk, not a push press (unless been told otherwise).

C: Metcon (No Measure)

15min

@ a very easy pace:

10m inch worm

:30 row/AB

1min skipping

20m bear crawl

:30 row/AB

20m walking lunge

:30 row/AB

:30 hang from the bar
The goal is to just to move and sweat a little, but not aiming to go hard, just feel good. See this as an active recovery workout, rather than a workout workout.

Enjoy the slower pace and just move and breathe.

Tuesday

Monday, December 4th, 2017


CrossFit MSD – CrossFit

Warm-up

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:

6-10 barbell good mornings @ 2020

6-10 bent over barbell rows @ 2121

Exact same warm up as last week because I found that a lot of people are getting much better with learning how to hinge at the hip and not just squat or bend at the back.

Well done team!!!!

Strength

A: Deadlift (5rm for the day in 15min)

No tempo, not touch and go. Just a heavy, but quality set of 5 on the deadlifts in your time frame.

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

5 strict pull ups / strict CTB

:40 FLR on floor

10 KB swings 32/24kg

50 double unders
Scale by using a band. Pull ups want to be tough, but managable. Think something you can do for a tough set of 4-6 then break it up smart to get through the AMRAP. If you are ninja, you can do strict CTB, if you are still progressing, use a band or tough ring rows.

Another great scaling option for the pull up will be negatives. Jump you chin over the bar and take :3-:4 to lower down to a dead hang with control. can use a small banded if needed.

Adjust the dubs, KB weight and time on FLR as needed too.

I want a pace where you can get a round out every 3min max. Any slower and you need to scale please.

Monday

Sunday, December 3rd, 2017


CrossFit MSD – CrossFit

Well, it’s definitely December….. Meaning it’s nearly Christmas and life are also very busy now.

Don’t let your training slip away because you are too busy. Your health and fitness should always be a priority. As without it, no matter how busy you are, if you aren’t fit and healthy, what type of life do you actually have?

Stay on the wagon, keep chipping away and push through the crazy silly season busy times.

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

*do before class starts so we can get straight into it.

Quick lunge/hip flow then into main warm up

3 sets of:

5 squat broad jumps (land in the bottom of a squat)

:30 side plank es

*Land soft on the broad jump and absorb weight to land in the bottom of squat then jump from the bottom of a squat into the next rep

Strength

A: Back Squat (5-5-5 @ 21X1)

-rest 2min

Start at last weeks 3×7 weight and then build each set to as heavy as you can on the day, but you aren’t alowed to miss/fail

B: Shoulder Press (5-5-5 @ 31X1)

-rest 2min

Start at last weeks 3×7 weight and then build each set to as heavy as you can on the day, but you aren’t alowed to miss/fail

Metcon

C: Metcon (AMRAP – Rounds and Reps)

30-20-10 of:

no push up burpees

DB thrusters
Scale as needed to meet the cut off. You pick the weight for the DB thrusters. For the burpees, if you no that you are pretty slow on these, reduce the reps to maintain intensity. First set should take no more than 2:00 and thrusters should be quicker than the burpees as the cycle rate of the rep is faster.

Scale option reps may look like 20-15-10.

Saturday

Friday, December 1st, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3×5 TGU

Longer time under tension from previous weeks.

Yes this is kinda boring, but this is good for you.

Until you are able to do at least 30/20kg for reps on each side, you have a long way to go and should appreciate the carry over this will have to other movements.

If you can do what I said, then you should aim to be able to get at least 1 good rep per arm with the 45/30kg. When you can do that, I’ll stop harassing you about this,

After the TGU, we will have a few min to warm up your squat clean and get some rope climb practice in.

Metcon

A: Metcon (Time)

1) 3-5 wall climbs

2) 6 cleans @ BW / .7 BW (full cleans)

3) 3/2 rope climbs

4) 20/15 cal AB / row

5) rest
Scale as needed so you can complete good reps each minute for the full 30min.