CrossFit 42 South

Archive for January, 2018

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.