CrossFit 42 South

Archive for January, 2018

Thursday

Wednesday, January 31st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flows as group to start

then we will spend time going over snatches before putting the clock on.

Working muscle snatches, OHS, snatch balance, etc until we come to the PS.

Doing our good old ‘barbell dancing’ work.

Getting in the practice.

A: Power Snatch + Hang Snatch (hang snatch meaning full squat snatch.)

1rm of the complex for the day in 15min

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 5-10 overhead squats @ 50-60% above (snatch into first rep)

2) 8-15 CTB pull ups (in 2 sets)

3) 8-15 box jumps 30/24″ (be careful on extra height)
This is like the last week of EMOM work. Working on a barbell movement with some BW movements.

Keep the the reps to the lower end to work on quality but do as many as you are capable off.

C: Metcon (No Measure)

Nutrition Chat

Accumulate 3-5min in FLR on floor while we recap on nutrition again from last week
Are you still working on your nutrition and hydration?

You don’t need to be perfect, you just need to try to be better than you have been. Being aware that you are leaving results on the table by not paying attention to your nutrition is the first step to getting it under control.

We will work on accumulating 5min in FLR hold while we talk about nutrition and hydration like last week.

We just want to bring awarness to the other 23 hours of the day you aren’t at MSD.

Wednesday

Tuesday, January 30th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Warmup: 5min mobility flows as a group then getting straight into long aerobic session

A: Metcon (No Measure)

45min easy AMRAP:

1:30 row/AB/Ski

100m dual KB front rack carry

100m farmer carry (with same weight as above)

1:30 row/AB/Ski

20m walking lunge + rotation /es

20 band good mornings

1:30 skipping

10 pallof press /es

1 TGU /es
Like last weeks long session. This is good for building your aerobic capacity as well as starting to help you in long WODS and with lower intensity, this means it will beat you up less and allow you to recover so we can hit the ‘hard WODs’ harder!

If you are feeling a bit beat up, take this as easy as needed. If you have missed session, go as hard as you like, just go at a pace that you can hold for 45min non stop.

Tuesday

Monday, January 29th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

If in early please hit some mobility flow and aerobic work prior to warm up:

3 rounds:

Run to the fence and back

5 scap pull ups

7 air squats with 3sec hold in bottom position

9 shoulder to overhead with DB

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

-rest 1:30

In rest time, get in :20-:40 FLR on floor. If you have 10+ do strict CTB pull ups

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 DB thrusters 20/15kg

35 double unders

200-400m run
This one will be tough, but a soid workout… Scale as needed to be able to keep it moving.

Monday

Sunday, January 28th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min to do some aero work

then 5min mobility flows as group

3 sets of:

10m walking lunge steps (hands OH)

10m bear crawl fwd

10m bear crawl back

10m broad jumps (soft landing)

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

A: Power Clean + Push Jerk

1rm for the day in 15min
like last week but with push jerk

B: Metcon (AMRAP – Rounds)

15min EMOM

1) 4-6 Power Cleans + Jerk @ 75-80% 1rm (Not TnG)

2) 10-15 Burpees over the bar (lateral facing)

3) 10-15 TTB
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 thinking you can do more.

Standards on movements:

for the burpees, be sure to jump your feet out and in and come to at least 3/4 standing when you jump over the bar. Stepping out and in and stepping over the bar is scaling and that is totally okay.

C: Metcon (No Measure)

Go walk the subdivision: Go walk the subdivision sipping water a focusing on breathing.

You should all be aiming to get out for a walk on a daily basis. Walking is so good for you on so many levels.
-Improve blood flow

-Improve state of mind

-relax

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

-The list goes on and on.

Just trust me, I wouldn’t lie to you.

Saturday

Friday, January 26th, 2018

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

3 rounds of:

10m inch worm

30 double unders

20m OH carry (KB or DB)

then into specific workout warm up, get boxes and DB out prior to the workout hit

3 sets of:

6 DB snatches (alternating)

5 burpee box jump overs

5mins rest before we get stuck into the workout

B: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

B: CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Friday -Public Holiday

Thursday, January 25th, 2018

CrossFit MSD – CrossFit

The box will be close for classes today but we will have some open gym time which we will post in the CFMSD community page the day before to give you a chance to get your WOD on…..

Happy Australia day all.

Have a great long weekend 🙂

A: Warm-up (No Measure)

3 sets of:

2 TGU /es

12 walking lunge step hands OH and locked out arms

10 bar kips

then starting to build into the FS

B: Front Squat (5-5-5 @ 32X1)

~rest 2:00~

This tempo is nasty….Stick to it.

C: Front rack step ups (3×10 /es @ slower down than up )

~rest 1:00 between legs~

D: Dumbell Z Press (3-4 X 8-10 @ 20X2)

~rest 1:00~

Thrsday

Wednesday, January 24th, 2018

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

5 min mobility flow as a group to start

then we will spend time going over snatches before putting the clock on.

Working muscle snatches, OHS, snatch balance etc until we come to the PS.

Doing our good old barbell dancing work

Getting in the practice

B: Power Snatch (Build to a 1rm for the day in 15mins)

C: Metcon (AMRAP – Rounds)

15 min EMOM

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

2) 20-50 double unders

3) 10-15 T2B
This is like Monday but with some varitation. 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 thinking you can do more rather than doing 15 TTB in round 1 then falling apart and can’t even get 5 in the following rounds.

D: Metcon (No Measure)

Nutrition and Hydration Chat
After the EMOM, we will stretch out as a group but the main focus here is talking about nutrition and hydration. This is just to bring awareness that your training is important, but what you are putting (or not putting) into your mouth is going to have a huge impact on your preformance in the gym and your body and energy goals.

~To keep it simple, drink more water than you do as a starting point.

~Be aware that you need to eat meat and veggies, not frozen, packaged and processed foods.

~You do not need to make all the changes today, just focus on one small thing and over time you will be amazed at where you are.

Wednesday

Tuesday, January 23rd, 2018

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

5 min mobility flow as a group

Then get stuck into a long aerobic session

B: Metcon (AMRAP – Rounds)

45 min easy AMRAP

10-20m bear crawl

10-15 cal row

10-15m inch worm

10-15 cal AB

10-15 KB swings (moderate weight)

100-200m run
Going at a pretty easy effort. Yesterdays WOD was tough and deserves to have a good flush out to follow to allow for proper recovery. This is still a workout though, you are working more aerobic, focus on breathing, pacing yourself and staying smooth.

If you missed yesterday and feel like you need to ‘go hard’, do what you need to do, but keep moving for the 45mins.

Again, for those here yesterday, take this easy, don’t be a dick…BE SMART, trust the process and enjoy the long easy aerobic work.

Its REALLY good for you

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