CrossFit 42 South

Archive for April, 2018

Tuesday

Monday, April 30th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock

1min AB or row

5-10 push ups (PERFECT) incline if needed

:10 active hang

:10 dead hang

10 goblet squats

A1: dumbbell strict press (3×6-8 @ 30X1)

-rest 1min-

like previous weeks and aiming for more reps or weight

A2: strict pull up (3 X 6-8 @ 30X1)

-rest 1min-

as above

B: Front Squat (5-5-5-5-5 @ 21×1)

-rest 2min

each set gets heavier. This tempo is faster than last week but we are doing more total reps which will make this harder.

C: Metcon (No Measure)

5-10min flushing out: Spend 5-10min having an easy row/AB or even a jog. Can mix it up.

This isn’t a ‘workout’ just getting blood moving around the body to start recovery process after last few days and ready for what’s to come.

Monday

Sunday, April 29th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min AMRAP @ easy pace of:

10-15m bear crawl

10-15m walking lunge steps

:20-:30 side plank /es

10-15m high knees

A: Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

30-50 burpees

40-60 box jumps 24/20″ sd

40-60 DB snatch alt 22.5/15kg
*for each movement we are going with a 4min cap to ensure that you compelte a round and get back to the burpees. Do the highest number of reps that YOU can do, but don’t be scared to do less and scale the movement as much as needed too please.

Do no push up burpees if you find a regular push up hard to save your shoulders today too please.

~Rest 5:00~

B: Metcon (Time)

5 RFT with 10min cut off:

25-50 double unders

6-12 TTB
As above in picking the appropriate reps based on your ability. You should be done with each movement in no more than 1min. the 10min cut off should be VERY GENEROUS, so scale as needed to be able to move more than you rest.

This workout can be done Rx in 5min -ish. So if you go Rx and exceed the cut off, that just means that you spend as much time resting as workout out.

Challenge yourself, but scale as needed please.

Thursday

Saturday, April 21st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min on the clock to run/row/AB/skip etc

then 2 sets of:

10 pass throughs

10 leg swings /es

:10 active hang

:10 dead hang

then…

3 smooth sets for quality of:

5-8 tight kip swings

6-10 cossack squats

5-10 push ups (PERFECT)

A: Back Squat (10-10-10 @ 30X2)

-rest 2min

stick to the tempo. Heavy but perfect form. Building each set.

Do not let your ego get in the way. Goal is time under tension in perfect form on these squats today please…..

B: Metcon (AMRAP – Rounds)

10min EMOM:

1) 10-15 wall balls

2) 10-15 CTB pull ups
You pick weight and height on WB today. For CTB, if you have regular kipping pull ups with control but not CTB yet, you can work on regular pull ups but trying to pull slightly higher.

Wednesday – ANZAC DAY (gym closed but we will have open gym times during the day, check facebook for times)

Saturday, April 21st, 2018


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

There will be open gym time during the day. We will post by Monday the 23rd with your options to come in and get your fitness on.

A) Gym closed for classes today, but open gym times during the day:

Saturday

Saturday, April 21st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flows

3 sets

30m SA OH carry /es

10 SA high pulls /es

*Heavy but good form for this.. Challenge yourself but good movement.

then barbell out and working on the PJ…

A: Push Jerk (6-6-6-6-6 )

~Rest 1:00~

Take from the floor. So you have to PC to get started.

Heavy but solid form….

B1: Dumbell Z Press (5X5-8 @ 40X1 )

-rest :30

This is the same as last Sat, goal is progressing in reps or weight as well as form.

B2: Pendlay Row (5 X 5-8 @ 30X1)

~Rest :30sec~

as above

B3: Strict Toes-To-Bar (5 X ME)

-rest 1:30

scale to knee to chest etc…

Friday

Saturday, April 21st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Try get in 5min before class and get in some general movement to get your heart rate up, body loose and limber etc.

Row/AB/mobility flows etc…

Then 3 sets of the following: (barbell practice)

3-5 muscle snatch

3-5 behind the neck snatch grip push press

3-5 OHS

3-5 snatch balance

3-5 power snatch

3-5 full snatch

*Going at this AGAIN….. This time though we will be taking the snatch skills we do in our warm up and apply them to the workout…

A: Metcon (No Measure)

5 sets NFT, but with intent:

10 power snatch T&G

-rest :30

200-400m run

-rest :30

10-20 cal row/ab (Must be done in 1:00)

-rest :30

1min double unders

-rest 2min
This is similar to last Fridays sessions where we focused on the deadlift with some huffy puffy in the middle but today we will get after the power snatch..

Monday

Saturday, April 21st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock

1min AB or row

:10-:20 side plank /es

5 inch worms (really walking feet as close to hands on each rep)

10 cossack sqauts (best you can do)

3 broad jumps

A: dumbbell strict press (3×6-8 @ 30X1)

~Rest 1:00~

progressing this from last week guys… In reps, if you got 8s then in weight.

A2: strict pull up (3X6-8 @ 30X1 )

-rest 1min

progress in reps, if you are hitting 8s, decrease band or upcale to CTB etc.

B: Front Squat (3-3-3-3-3 @ 32X1)

-rest 2:00***

tempo same as last week but all 3s today. You will complete the same total volume of reps from last week.

Try to start a touch heavier than last weeks best 3 if you remeber what that is and build by feel..

***In rest break complete 1-2 rope climbs (first rep legless if ninja)

C: Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

10 KB swings 32/24Kg

10 burpees
GO GO GO!!!!!!!!

scale weight as needed. Do no push up burpees today if you can’t do more than 5 regular push ups to allow faster movement which will equal a better workout.

Tuesday

Saturday, April 21st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min AMRAP @ easy pace of:

10-20m bear crawl

1 TGU /es

10 walking lunge steps + reach OH

3 down facing to up facing dog

A: Metcon (AMRAP – Reps)

For total reps/cals: 8 rounds for total reps/cals combined of:

:30 AB for cals

:30 rest

:30 box jumps 24/20″

:30 rest

:30 DB clean and jerks 22.5/15kg /hand

:30 rest

:30 row cals

:30 rest
This is like last weeks workout but with some variation in movements but still with the row and AB.

Go as fast as you can while being able to maintain a high rep/cal count each set to accumulate the most amount of reps possible.

B: Metcon (No Measure)

cool down well: 5-10min at least of walking, easy AB or row etc…. Then get into a stretch.

But try to move non stop at an easy pace. Not stroll, but walk to move blood around the body to recover.

Saturday

Sunday, April 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flows

3×3 TGU /es

then barbell out and working on the HPC…

A: Hang Power Clean (5-4-3-2-1 )

-rest 1min between each lift, add weigh each set.

B1: Dumbell Z Press (5x 5-8 @40×1)

-rest 1min between each lift, add weigh each set.

B2: Pendlay Row (5x 5-8 @30X1 )

-Rest :30sec

B3 : Strict Toes-To-Bar (5x ME )

-rest 1:30

scale to knee to chest etc…

Friday

Sunday, April 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Try get in 5min before class and get in some general movement to get your heart rate up, body loose and limber etc.

Row/AB/mobility flows etc…

Then 3 sets of the following: (barbell practice)

3-5 muscle snatch

3-5 behind the neck snatch grip push press

3-5 OHS

3-5 snatch balance

3-5 power snatch

3-5 full snatch

*Going at this AGAIN….. You guys are just getting so much better at snatching and it’s worth you all getting in the reps and practice…

A: Metcon (No Measure)

5 sets NFT, but with intent:

10 deadlifts T&G @ heavy-ish but fucking perfect form

-rest :30

200-400m run

-rest :30

10-20m walking lunge

-rest :30

1min double unders

-rest 2min
The goal here is just getting in some good heavy deadlifts for reps whilst getting in aerobic work with the running. DU and lunges. The goal of the runs is to keep the same pace each set. Pick distances that work for you and your level of fitness.

For the DU, work on linking reps, being smooth and going UB or getting your first 1 or a few DU.

Please check the ego today and not worry about how much weight you lift. The goal is quality and to move like you care!

Thursday

Sunday, April 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min AMRAP @ easy pace of:

:10-:15 active hang on bar

:10-:15 dead hang on bar

10-15m bear crawl

10-15m inch worm

A: Metcon (AMRAP – Reps)

For total reps/cals: 8 rounds for total reps/cals combined of:

:30 AB for cals

:30 rest

:30 burpees

:30 rest

:30 row for cals

:30 rest

:30 wall climbs (1 WC = 5reps)

:30 rest
This is a very ‘simple’ and ‘easy’ workout to do Rx, but that doesn’t mean it won’t require effort to accumulate a good score.

Go hard enough every :30 work interval to get the cals and reps up, but not so hard that you are unable to keep going. This is a long workout.

do your best on the WC. Quality over trying to just pump out reps please.

Note that :30 isn’t really long, so be on your game, hustle between movements, be quick on and off the rowers and AB to allow time for the next person to get on etc.

Enjoy 🙂

B: Metcon (No Measure)

cool down well:

5-10min at least of walking, easy AB or row etc…. Then get into a stretch.

But try to move non stop at an easy pace. Not stroll, but walk to move blood around the body to recover.

Wednesday

Sunday, April 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock

1min AB or row

:30 plank hold

10 air squats

10 KB deadlifts (KB between feet) focus on good hip hinge and flat back

10 walking lunge steps

*all done at an easy-moderate pace. This is a warm up, not a workout. But should just start to feel like it’s getting tough.

then into A1 and A2

A: dumbbell strict press (3x 6-8 @ 30X1)

-Rest 1min-

A2: strict pull up (3x 6-8 @ 30X1 )

-Rest 1min-

If this rep range is easy, try CTB, but the :3 lowers will make it tough.

B : Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

15 air squats or goblet squats

12 KB swings

:30 FLR on floor (accumulative time)
If you pick goblet squats, use the same weight you swing. You can pick whatever weight you like for the KB swings, as long as it allows you to stay UB, maybe 1 break here and there towards the later rounds. Same for the squats, 1 break here and there is okay, breaking a lot because you want to ‘make it harder’ is not okay .

The FLR, focus on pushing the ground away from you, keeping a good straight body position and breathing.

C: Metcon (No Measure)

5-10min walk or AB to cool down:

Tuesday

Sunday, April 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

6min on the clock to mix up some aero work

row/AB/ski/run/skip

then 3 sets of:

3-5 muscle snatch

3-5 behind the neck push press

3-5 overhead squats

3-5 snatch balance

3-5 hang power snatch

3-5 hang snatch

*All the above just to get you feeling good before you starting building in weight on the snatch complex..

A: Power snatch + Hang Power Snatch + Hang snatch (10 sets go every 1:15 )

Start around 70% and build each set if form allows.

the last snatch from the hang is a full snatch. If you don’t have that ability, you can do another PS + OHS as low as you SAFELY can go.

B: Single leg DB by side RDL (3 x 8-12/es @ slower down than up )

(DB in each hand)

-rest 1min between legs**

**In rest time, 4-6 explosive vertical jumps with a soft landing before going into next jump. Jump, land, stand and repeat.

perfect form on the RDL. If you can’t balance and hinge with good form on one leg, then don’t worry about weight. Shoulders and hips must remain square to the floor.

Yes SL RDL again 🙂

Monday

Sunday, April 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow to kick the week off

3×8 lateral step ups (height focus)

*after each set, :20-:30 side plank /es

Like last week, progress in your height.

Height focus meaning trying to step to the tallest box you can. You can add weight plates to create more height as needed.

A: Front rack step ups (3x 8-12/ES @ slower down than up )

-rest :30 between legs and 1min between sets

goal is to progress in your reps complete from last week, if you manged 12s add weight, otherwise, same weight more reps. Better quality too as always.

A2: Rope Climb (3 x 2-4 reps )

-rest 1 min-

Spend no more than 1:30 working on this, but trying to get in the reps to the best of your ability.

B: Front Squat (5-4-3-2-1 @ 32X1)

-rest 2min

This tempo is nasty guys…. No misses at all. Start lighter than you think and build each set.

C: Banded tricep push down (Cash out today guys with 50-100 banded tricep push)

Quality reps, dont rush these

Saturday (Easter Saturday)

Friday, April 13th, 2018


CrossFit MSD – CrossFit

A: Metcon (Time)

In teams of 3:

250 cal AB (12min cap)

*before getting on, the other members of the team must complete 1 RC before they are able to switch. This can be done at anytime before they get back on.

The athlete working can work as long as they like before they switch, just as long as the person getting on next has complete their RC rep.
Rest 6:00min before A&B

B: Metcon (Time)

In teams of 3:

250 cal row (12min cap)

*before getting on, the other members of the team must complete 2 WC before they are able to switch. This can be done at anytime before they get back on.

The athlete working can work as long as they like before they switch, just as long as the person getting on next has complete their WC reps.

—–

Friday

Thursday, April 12th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Try get in 5min before class and get in some general movement to get your heart rate up, body loose and limber etc.

Row/AB/mobility flows etc…

Then 3 sets of the following: (barbell practice)

3-5 muscle snatch

3-5 behind the neck snatch grip push press

3-5 OHS

3-5 snatch balance

3-5 power snatch

3-5 full snatch

*Same warm up as last week…. Getting in this practice is great…… Everyone did so good last week that I want to keep this going..

A: Metcon (No Measure)

25min AMRAP for quality, not score:

burpee broad jump 10-15m

5-10 strict HSPU or pike or Z press

10 ring rows (make as hard and perfect as possible)

200-400m run
ring rows are grate for building upper pulling strength if you do them right. Yes, they are a scale to pull ups, but if you keep your body in a tight straight line, don’t try to reach your chest to the rings and really pull through with full ROM, they are hard. I personally do them on a regular basis and I can do 20+ strict pull ups and still use them in training.

focus on quality on everything else like last week too please 🙂

If you are doing pike HSPU, make sure you are vertical otherwise it is just a funky push up that will hurt your shoulders and never have you get close to HSPU.

Thursday

Wednesday, April 11th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock to go through @ moderate pace:

10 sit ups

:45 row or AB

:30 double under practice

20m bear crawl

15m SA OH walking lunges (swap arms half way)

then prep for the tabata-ish workout…

A: Metcon (AMRAP – Reps)

For total reps. : :20 on, :20 off alternating between the following movements for a total of 32 intervals total (not each). You’ll end up doing each movement 8 times in total.

-box jumps

-wall balls

-FLR on floor

-KB swings

*You pick weight and height. Challenge yourself, but keep safe and keep moving.

This is the same format as last weeks workout… Score is total reps.

Cool down

cool down well:

5-10min at least of walking, easy AB or row etc…. Then get into a stretch.

But try to move non stop at an easy pace. Not stroll, but walk to move blood around the body to recover.

—–

Wednesday

Tuesday, April 10th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

6min on the clock to mix up some aero work

row/AB/ski/run/skip

then 3 sets of:

5 muscle cleans

5 press

5 push jerks

5 power clean

5 front squats

5 cleans

*All the above just to get you feeling good before you starting building in weight on the clean complex

A: Power clean + hang clean + push jerk (10min EMOM )

Start around 70% and build each set if form allows.

This is like last week but the hang rep is a full clean, meaning catch in the bottom of the squat.

B: Single leg DB by side RDL (3×8-12/es @ slower down than up )

rest 1min-ish between legs**

In rest time, 1 TGU /es then striaght back to the RDL. The TGU is your rest time.

perfect form on the RDL. If you can’t balance and hinge with good form on one leg, then don’t worry about weight. Shoulders and hips must remain square to the floor.

Tuesday

Monday, April 9th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets for quality of:

:20-:30 hollow hold

:20-:30 arch hold

10 tight bar kips (hollow to arch)

*keep arms straight and pull through and push down on the bar

Then into A1 and A2

A1: strict pull up (5x ME -1 )

rest 1:00min

A2: Metcon (Distance)

Inchworms

10-15m perfect form
rest 1:00min

B: Metcon (No Measure)

20min AMRAP not scored:

1:30 AB/row

2-3 rope climbs (first rep legless if you can)
Goal is quality work. Smooth AB and rowing, find a pace and stick with it. Challenge yourself but don’t blow up on it.

Take your time to get good quality reps on your RC. Everyone is at different levels on this movement, just do the best you can. don’t just climb the rope though, have goals. Get in in 4 bites, 3 bites, etc.

MSD clothing order – Orders in by Wednesday 18th April 7pm

Monday, April 9th, 2018

Thank you for wanting to represent our latest MSD clothing. We really appreciate your support to MSD and the community.

All orders must be in by Wednesday the 18th April otherwise you run the risk of missing out.


To order your MSD clothing, please comment what you would like to order in the comments section in the following format:

-Name

-what you would like, quantity and sizes

-How would you like to pay? (debit your MSD account, paying cash, or for non-members, leave a mobile number so we can contact you to arrange payment)

*Note that the preferred method is debiting your MSD account as this is much easier and we will do this on or after the 19/04/2018 

*for non-members, we will contact you to arrange payment

*Also note that there will be some spares, but to make sure you don’t miss out, get onto this now. We won’t be doing another clothing run until next year. So think that before you know it, summer will be here and you’ll wish you had got a muscle tank too 🙂

*Lastly note to allow 4 weeks after the close of ordering. 

MSD pull over hoodie -unisex $65

MSD zip up jacket -unisex $65

MSD Tee (mens and ladies) $40

MSD muscle tank -unisex $40

 

 

 

 

 

 

 

MSD ladies razor back tank $40

Sizing charts