CrossFit 42 South

Archive for January, 2018

Tuesday

Monday, January 22nd, 2018

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

5 min aero warm up

Then

3 rounds of:

5 down facing to up facing dogs

10 deep lunge + thoracic rotation / es (:2-:3 hold)

50 bar taps

Then getting in A1 and A2

A1: Dumbell Thruster (2-3 x 6-10 )

~rest :30~

You pick the amount of sets and reps that suit YOUR capacity. Challenge yourself on the weight, but again, work within YOUR capacity. Don’t spend yourself before 17.5 but there is work to be done here too.

A2: strict pull up (2-3 x 6-10 @ 20X1)

~rest 1:00~

Scale as needed to be able to get 6 reps minimum in 1 set. Use bands or do ring rows.

Another great option would be 4-6 negatives. This is where you hold your chin over the bar for 1-2 sec then take 3-4sec to lower youself back to the hang position. Jump your chin back over the bar and repeat. If you have been stuck in a band for awhile and havn’t progressed at all, give this a go today.

No band assist on this drill if possible.

C: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
This workout has a 20MIN time cap not 40.

C: CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap
Scale as needed. We will have a 20min cap today. For those who did this last year, look up your scores and try to beat that. For those who haven’t and know that 90 thrusters and all these double unders are going to be a real stretch for you, please scale. Scale the weight to something you can handle and do less DU etc.

This is a test, but we want to get a good workout too. For a good workout, we need to be able to keep moving and not dig yourself in a hole.

Monday

Sunday, January 21st, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min aerobic work

then

5min mobility flow as a group

3 sets of:

10m inch worm

20m bear crawl

5 broad jumps
Then going over some PC work before we put the clock on. Working with a barbell only, no added weight.

A: Power Clean (1rm for the day in 15mins )

B: Metcon (AMRAP – Rounds)

15 min EMOM

1) 4-6 power cleans @ 75-80% 1rm

2) 10-20 box jumps 24/20″

3) :30-:50 FLR on floor
You should be able to hit the amount of reps each round without failing. You are better to do less than you think and walk away think you could do more, than doing 20 box jumps in round 1 then you fall apart and cant even get 5 in the following rounds.

C: Metcon (No Measure)

WALK

Go walk the subdivision sipping water and focusing on breathing
You should be aiming to get out for a walk on a daily basis. Walking is so good for you on so many levels:

~Improved blood flow

~Improved state of mind

~Relaxation

~Getting out and getting sunshine (which has another list of benefits)

~The list goes on

Just trust me, I wouldn’t lie to you

Saturday

Friday, January 19th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

2 sets of:

5 down facing Ace’s to upward facing Ace’s

2 TGU/es

5-8 scap pull ups

5 box jumps (rather than just jump, JUMP and be explosive, land high on the box. Land high and softly.

then get a bar and do 2-3 press + 2-3 push press + 2-3 push jerks, building to moderate weight for the press then just go into push jerks ready for your working sets.

A: Push Jerk (5-4-3-2-1)

~rest 1:00~

Building in weight

B: Metcon (AMRAP – Rounds)

EMOM X 15

1) 6-12 burpee box jump on and over 24/20″

2) 5-10 strict pull ups (can be done in 2 sets)

3) 100-200m run
score is total rounds completed. Scale as needed to be able to complete all 15 rounds.

Friday

Thursday, January 18th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10 single arm high pulls/es

30m single arm OH carry/es

* focus on quality movement, but you can push the weight. Heavy OH carries are good for you when done with solid form.

Then into HPC work

A: Hang Power Snatch (10-10-10-10-10)

~rest 2:00~

Build each set

Practice being smooth, clean and crisp on your movement. This will get spicey. Own your OH position in the ‘catch’ position (partial OHS).

B: Metcon (Calories)

For Time:

2 sets of:

2:00min row for calories

~rest 4:00~

2:00min AB for calories

~rest 4:00~
Score will be the total calories combined after the 4 efforts. Go hard, but keep in mind you have to back your effort up for 4 rounds. That being said, don’t go to soft on it either. Try and find that sweet spot.

This will feel VERY uncomfortable, brace yourself 🙂

Thursday

Wednesday, January 17th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

When you get here try to get 3-6mins of aerobic work. Get in a row or AB etc..

3 rounds of:

5-10 V ups

5-10m inch worms

10 goblet squats (moderate load)

5-10 bar kips (hollow to arch)

then start prepping for the workout.

A: Metcon (Time)

5 rounds for time:

400m-800m run

15-30 wall balls 9/7

10-20 TTB

~Rest 3:00~

Score is total time including rest
Scale as needed on the distance and reps to be able to keep the run no longer than 4mins, wall balls no longer than 2min and TTB no longer than 1:30. Meaning with transitions etc, a round should take no more than 9min MAX… scale as needed to be able to stick to this. That said, this can be done pretty fast if you have the ability to. Like 6-7min per round.

Wednesday

Tuesday, January 16th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 rounds of:

10 single leg RDL/es DB by sides (good form)

:15-:30sec side plank after each leg on the same side

Then 3 rounds to prep for WOD of:

:30sec single skips

5-8 KB swings

5-8 box jumps

5-8 DL*

*Increase weight each round
Then to allow a smooth flow for todays WOD, we will stagger the starts. So 3-5ppl go, then wait until they are done on A then another group wtc. To allow for more space, less clutter and a better flow. Just makes it easier for space and setting up.

A: Metcon (Time)

For Time:

30-20-10

Deadlifts 70/50kg

Box humps 24/20″
~rest 5:00~

B: Metcon (Time)

For Time:

100 Double unders

50 KB swings 24/16kg

100 Double unders

Tuesday

Monday, January 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow as a group

4×5 single arm DB thrusters / es

~rest :20-:30sec between sides.

Try to go heavy but perfect on this.

A: Barbell Thruster (1rm )

Find heaviest 1 rep for the day in 15mins

This can be taken from the racks today.

B: 21-15-9 Thruster/burpee @ 50% (Time)

21-15-9 of:

Thrusters @ 50% 1rm

Bar facing burpees

Monday

Sunday, January 14th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 min to do aerobic work. Class will officially start 5mins in.

3 sets for quality of:

:20-:30 sec hollow hold

:20-:30 sec arch hold

5-8 scap pull ups

5-8 scap push ups

A: Power clean and push jerk (3-3-3-3-3-3-3)

~rest 1:00~

Touch and go reps today. Practice barbell cycling and being smooth and efficient on each rep.

B: Metcon (No Measure)

4-5 sets for Quality

:30-:60sec FLR on floor

4-6 strict pull ups **

5 broad jumps (stick landing in partial squat position)
** If this rep rang is easy then do strict C@B. If it is hard, regress and use a band or ring rows. Another great option today would be doing 5 negatives. Jump your chin over the bar and slowly lower yourself down to a hang, this should take :3-:5 sec.

Saturday

Friday, January 12th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min aerobic work

then into

3 rounds

10 pass through

15m single arm OH KB carry/ es

200m run

A: Metcon (Time)

20 RFT:

3 push jerks @ BW/.7BW

5 box jumps 30/24″

1 rope climb (every second round)***

***If you are ninja, you can do 1 rope climb every round. But every second will be plenty for most. Scale that as needed too. Half RC. Floor to standing pull etc.
Scale as needed to be able to maintain good pace. Goal is each round is the same time. The effort will get harder each round as fatigue kicks in, but should be able to maintain your pace.

FriYay

Thursday, January 11th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10 kB swings

10 sit ups

10 air squats

X3 moderate effort rounds

Then into HPC work

A : Hang Power Clean

10-10-10-10-10

-rest 2:00-

Building in weight each set. Practice being smooth, clean and crisp on your movement. This will get spicey.

B: Metcon (Time)

100 Burpees for time

Be sure of full hip extension at the top and making sure chest and thighs touch the floor at the bottom.

Thursday

Wednesday, January 10th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

8min easy amrap

5-8 scalp pull ups

5-8 scalp push ups

1:00 single skips

A: Strict Pull-up: 5x ME -2

-rest 1:00

-2 meaning go deep on the set but save a few in the tank. Scale as needed to be able to get 5+ reps each set today. If you have the ability to do 12+ on each set, aim for strict CTB today.

A2: Turkish Get Up (5×2/es)

-rest 1:00-

B: Metcon (Time)

2 sets all out efforts:

500/400m row

25/17 cal AB

800m run

-rest 1:1 then repeat

Score is time on each round

Wednesday

Tuesday, January 9th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 rounds

:30 Flr shoulder taps (perfect)

10m inch worm

20m bear crawl

10 reverse step lunges

A: Snatch Grip Deadlift: 5-5-5-5-5 @ 2121

-rest 1:30

focus on perfect positions. This isn’t a deadlift with a snatch grip. This is a deadlift with a snatch grip as if you were actually snatching. Focus on your set up, keeping hips and shoulder inline as you stand and finish with the bar in the hips with knees slightly still bent a touch.

B: front rack reverse step lunge: 5×20 steps alt @ controlled tempo

-rest 1:30

Tuesday

Monday, January 8th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3-4 sets, all reps on one arm before switching

3 SA DB strict press

3 SA DB push press

6 SA bent over DB row

*keep weight moderate. For the bent over rows, feet under hips, hinge over and pull with good position.

Warm-up (No Measure)

3-4 sets, all reps on one arm before switching

3 SA DB strict press

3 SA DB push press

6 SA bent over DB row

*keep weight moderate. For the bent over rows, feet under hips, hinge over and pull with good position.

A: 5x strict press + 5x push press: 7 sets of the complex going every 2min

Use 70-80% 1rm press. No more, but can be less if needed.

Be sure to get good leg drive on the push presses as your shoulders will be fatigued and you’ll need to use your legs to get the weight OH.

B: Metcon (No Measure)

4-5 sets for quality :

10-12 DB floor press netrual grip (DB e/hand)

15 tricep push downs

:30-1:00 FLR on floor

1:00 DU or DU practice

Monday – New week, lets crush it

Sunday, January 7th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Get in 5min early to do aerobic work

5min mobility flow

Then 3 sets of:

5 muscle snatch

5 behind the neck push press

3 squat jumps

*be explosive and snappy on this.

Then start building into the PS work for the day.

A: Power snatch + hang power snatch: 10x 1+1

Go every 1:30

Start at 75% 1rm PS and build by feel each set.

Be fast and snappy and focus on pulling under the bar and catching in a solid partial OHS.

B: Metcon (Time)

For time:

30-20-10 of:

DB snatch alt 20/15kg

Squats holding DB in goblet position

TTB
Scale as needed. Workout should be done in 15min or less. Scale the weight to be able to keep moving and the TTB to be able to chip away smoothly. We want more time moving than resting.

Saturday

Friday, January 5th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets of:

50m single arm farmer carry (to fence then switch arms on way back)

:20-:50 hang from bar (every :10 go from active to dead hang)

A1: strict pull up (5x 6-10reps @ 21X1)

-rest :30

Use a band as needed to be able to complete at least 6 reps each round, but no more than 10.

A2: Turkish Get Up (5x 2reps/E.S)

-rest 1:00

heavy but perfect reps. no rest between arms.

B: Metcon (Time)

For time @ all out effort:

500m row

-rest 1:00

22/16 cal AB
Go hard and fast.

Time is total time including the 1min rest in the middle.

FriYay

Thursday, January 4th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

2 sets of:

10 broomstick or empty barbell thrusters

10 SDHP

10 push jerks

10 OHS

10 FS

*After each movement 2 down facing dog + 1 lunge flow es

Use broomstick if the barbell is kinda heavy for you. USe a barbell if you are doing the workout Rx as the barbell won’t be heavy for you.

Goal is getting the heart rate up and getting your mobility work via doing movement.

Then we get into step ups before actually hitting the WOD. You will have a few min to then prep the weight for the workout.

A: Front rack step ups (3X 8-10 reps/E.S @ Slower down than up )

~ Rest 1min between legs~

Do 10 perfect reps on one leg, rest then on the other leg.

Start on weak side first and be sure to really step up and through on your front leg without assistance from the back leg.

Height should be just above knee cap.

Do what you have been doing.

B: air force WOD (Time)

For Time:

20 Thrusters, 40/30kg

20 Sumo Deadlift High Pulls,

20 Jerks,

20 OHS,

20 Front Squats,

Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.
Compare this one to last time. Goal is faster, less scaling etc. It’s been a while since we have done this workout. But it’s a good one, so go hard and enjoy 🙂

Warm-up (No Measure)

2 sets of:

10 broomstick or empty barbell thrusters

10 SDHP

10 push jerks

10 OHS

10 FS

*After each movement 2 down facing dog + 1 lunge flow es

Use broomstick if the barbell is kinda heavy for you. USe a barbell if you are doing the workout Rx as the barbell won’t be heavy for you.

Goal is getting the heart rate up and getting your mobility work via doing movement.

Then we get into step ups before actually hitting the WOD. You will have a few min to then prep the weight for the workout.

A: Front rack step ups (3X 8-10reps E.S @ slower down than up)

-rest 1min between legs

do 10 perfect reps on one leg, rest then on the other leg.

Start on weak side first and be sure to really step up and through on your front leg without assistance from the back leg.

Height should be just above knee cap.

Do what you have been doing.

Thursday

Wednesday, January 3rd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow

then taking a few mins to get set up and preped for the EMOMs

A: Metcon (AMRAP – Rounds)

10 MIN EMOM

1) 20-60 Double Unders

2)10-20 Air squats

~Rest 2mins~

10 MIN EMOM

1) 10-15 Box Jumps 24/20″

2) 7-18 Cal row (:50sec OR less)

~Rest 2mins~

10 MIN EMOM

1) 6-15 Cal AB

2) :30-:45sec FLR on floor
Score is total rounds completed. Max rounds will be 30. Failing to complete the prescribed reps in the minute is a missed round. Scale the reps as needed to be able to compelte most rounds, if not all.

Goal is to be getting about :10-:15 rest each minute on each movement to allow for a smooth transition and to keep it as an EMOM not just a 10min grind.

Wednesday

Tuesday, January 2nd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets of:

5 down facing to up facing dog

:20-:30 side plank rotations /es

10 reverse step lunge /es @ slower down than up (focus on solid single leg control, knee tracking, foot not rolling etc)

Then into barbell work…. We will get a few reps of PS and PC&J in before we start the clock for each but the goal is to build quickly.

A: Power Snatch (Building to 1rm for the day )

If it’s a PB, cool. If not, no stress. Just get in some good lifts, focus on getting under the bar and being snappy.

B: power clean and jerk (Building to 1rm for the day )

If it’s a PB, cool. If not, no stress. Just get in some good lifts, focus on getting under the bar and being snappy.

C: Metcon (Time)

3 RFT (Cut off 13mins)

400m Run

30 KB Swings 32/24kg
Scale as needed. Drop the weight on KB if you know you can’t get the reps done in 2-3 sets. Scale the run distance back to end of driveway or 200m if you know true in your heart you’ll spend more time walking. That said, push yourself to be better, don’t scale for the easy way out, scale because you know it is what will bring more intensity and therfore a better WOD

Tuesday – Classes back to normal, lets crush 2018!

Monday, January 1st, 2018

CrossFit MSD – CrossFit

Hey all,
I hope you have had an amazing Christmas and New year.
It’s now time we get back into training full swing.
Please reach out if you have some specific goals you would like to work on this year.
Best time to plant a tree was years ago, the next best time is right NOW!
2018 is your year, let’s go get it together…….

Warm-up (No Measure)

Starting with 5min mobility flow

then into:

9min EMOM

1) 1min row/Ab/Ski/skip/run (switch each round)

2) 10-16 smooth quality cossack squats

3) 5 single arm DB thrusters /es (moderate-heavy-ish)

then working up to 1rm BS.

Before we hit fran, take 2-3 quick sets of:

3-5 thrusters

3-5 pull ups

@ hard effort to spike HR and get ready to get after it.

A: Back Squat (Build to a 1rm for the day)

If it’s there, great, if not, just get in 3-4 heavy-ish singles.

Don’t stress if you don’t PB.

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Enjoy this classic CF benchmark.

Look to what you have done in the past and goal is to better it by time, more weight, less scaling etc.

Note that this workout is intended to be a short hard push. Something that as soon as you are done, you feel floored, like you have nothing left. So please scale as needed to be able to apply the intensity.

Don’t do it Rx if it means breaking the first set of thrusters 4-5 times and doing pull ups in 1-2 reps etc.