CrossFit 42 South

Archive for June, 2018


Friday, June 29th, 2018

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

12min on the clock to do :20 efforts on the following:



-mountain climbs


-hanging from bar

-side plank (both sides)

So you will do :20 of work at a moderate/warm up pace then move to the next movement until the 12min is up.

Getting warm, but not worn out.

then prepping for todays WOD.

A: Metcon (Time)

For time:

50 GTO with weight plate (you pick weight)

5 rope climbs

5 wall climbs

40 GTO

4 rope climbs

5 wall climbs

30 GTO

3 rope climbs

3 wall climbs

20 GTO

2 rope climbs

2 wall climbs

10 GTO

1 rope climb

1 climb
YEs, there are only a handful of ropes and wall space and lots of humans. Here how this will work. If you are slow on the RC/WC, allow the person who is going faster to just get in a rep or two while you are resting. If you aren’t climbing the rope/wall, someone else on that rope/wall isn’t in your way, so if you don’t want anyone to ‘get in your way’ GO FASTER… Simple.

all that said, communicate and enjoy..


Thursday, June 28th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

10 down facing to up facing dogs

*Really trying to get shoulders and upper back warm and open ready to go.

3 sets

:30-:45 FLR on floor

30m SA OH carry /es

4 reverse step lunges with DB by side /es (this will be 8 lunges total with DB switching sides)

*Heavy but good form on the OH carry.

A1: Bench Press (5-5-5-5-5 @ 30X1 )

-rest 1min

these are regualr grip bench press. Nothing to crazy wide, just a grip that is shoulder width or just outside. Form etc is priority over load here.

Start mod-heavy then build, but no misses

A2: Goblet Reverse Lunge (5×20 alt legs @ slower down than up )

-rest 1:00

Use KB or DB. Like the goblet squats on Monday, this is actually meant to be heavy. Challenge yourself in the weight, but form is always the priority.

Can build in weight here if a bit unsrue were to start.

B: Metcon (No Measure)

12min EMOM:

1) 10-12 DB z press @ slower down than up

2) 10-12 DB bicep curls @ slower down than up

3) 2-3 wall climbs (perfect and controlled up and down)

4) rest
No score on this, just putting in the good quality work…


Wednesday, June 27th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

-If you get in early, give yourself 5min aerobic work to start and practice a few DU too.

-general mobility flow to get going for a few min

-then taking a few min to just get head around all the movements etc going on. Main things will be figuring out scaling options on the strict pull ups, make sure your rope is out and ready for part B then we should be able to just get after it..

A: Metcon (AMRAP – Rounds)

A) 30min EMOM:

1) :15-:25 side plank /es

2) :30-:50 wall sit

3) :20-:50 FLR on floor

4) 5-10 strict pull ups

5) max cal AB/row in :50***

6) rest
***On the AB or row, goal is to go as hard as you can but keeping the cals to the same effort each round as close as possible. So rather than smashing out 25 cal then dropping off to 15, we would rather you hit 20 each round… Tough effort, but allowing you to keep going. But not too easy. This isn’t yesterdays EMOM pace, this is MUCH faster than that.

If anything here looks like it is ‘too easy’ for you and you want to add in some extra sprice, here are your options:

-side plank rotations

-2xKB in front rack position

-on rings

-add weight to pull ups

-GO faster

B: Metcon (AMRAP – Rounds)

The EMOM on B starts when the clock hits 35.

B) 10min EMOM:

1) 15-55 double unders

2) 8-15 no push up burpees
This effort can be tough, but should not have a drop off on your reps at all. Pick a number and stay with it.

If you DU are still a work in progress, set yourself :40 to just practice reps, rather than count reps.

*this starts when the EMOM clock hits 35. Be ready.


Tuesday, June 26th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

6min to bounce between AB/row/ski etc to generally get warm

then we will bring it in and start getting reps on the workout, focuing on getting in BJ, WB and KBS. We will allow a few min to start lighter and smaller and build it up to make it feel good before you go.

A: Metcon (Time)

5 RFT (20min cut off):

12-20 box jumps 24/20″ sd

12-20 wall balls 9/7kg 10/9′

12-20 KB swings 24/16kg
Try pick the highest number of reps you can handle whilst keeping this to more working time rather than ‘resting’ time…..

This cut off is allowing 1min per movement and a little bit of transition time. If you find that you are taking longer than 1min to complete the 12-20 reps you will want to reduce the reps/weights/height etc…

-RESTING 5:00 before B-

B: Metcon (No Measure)

16min EMOM:

1) 8-15 cals row or AB

2) 15-30m bear crawl (controlled)

3) 8-15 cals row or AB

4) 10-15m inch worms
This isn’t going to have a score attached to it so you can just work on your pacing and breathing. Goal is to pick numbers you can hit every single sound without failure at all…. There should be no drop in your pace either, meaning if you are aiming for 15 cals and the first round takes you :45 but the last takes you :55, you went to hard at the start. You would be better going all rounds at :50 or aiming for a lower number that you can hit again and again.


Monday, June 25th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5 muscle snatch

5 barbell good mornings

5 behind the neck strict press (pressing grip)

x3 sets

goal here is getting the body moving and working positions. On the muscel snatch, working on keeping bar close and really pressing up on the bar once overhead.

On the BTNP, focus on keeping the shoulders back and bar moving upwards, keeping elbows under the bar. You may find this tough due to poor mobility and that is okay.

The good mornings, getting the back and hammies nice and warm and getting the hinging movement dialed in.

then time before we put a clock on to focus on the PS first. 6min to turn some ligher reps over, building to your first ‘working set’… Use this time to ask a coach for help on the movement.

We will do the same for the PC and jerk. 6min on the clock to turn the barbell over before starting the first working set

A: Power Snatch (5-5-5-5-5 Touch and Go )

go every 2min

focusing on staying smooth and snappy on your movement today. Keep a good back position on all reps. Focus on extending the hips hard and getting the bar moving upwards but rather than pulling it over head, focus on pulling yourself under the bar.

As this gets heavier, you should be catching it lower and lower. A perfect failed rep is catching in a full snatch.

B: power clean and jerk (5-5-5-5-5 (touch and go))

go every 2min

As above…….


Sunday, June 24th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

: 5 sets

5 step ups /es (SLOW and controll lowers)

5 push ups (slower down than up)

10 band pull a parts

*taking your time on this warm up. If the step ups are easy, increase the height today, if still easy, add weight to the goblet position.

*If push ups are very hard, do less but with perfect form or do incline push ups.

then 3 more sets of:

2-4 strict TTB (best you can)

1 TGU /es

There is a lot here in this warm up, take your time. Scale things down as needed to keep it a warm up but there is work here that will make you better.

A: Goblet Squat (5×12 @ 21X1)

-rest 1min

Go heavy on these ones today… Use KB or DB. go heavy that picking the weight up to the goblet position is a challenge. this isn’t a ‘warm up’…

A2: Dual Dumbbell Neutral Grip Bench Press (5x 10-12 @ 20X1)

-rest 1min

neutral grip is were you keep the heads of the DBs pointing straight ahead.

A3: Toes-To-Bar (5×8-12 (can break 1 time if needed))

-Rest 1min


Friday, June 22nd, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

10m inch worms

10 DB RDL (DB /hand) PERFECT form

5-8 strict knees to elbows (knees actually touch elbows, this is harder than you think)

x3 sets

then building up your DL

A: Deadlift (5-5-5-5-5 @ 21X1)

-rest 3min****

In rest time, get in 1-2 rope climbs

Start about 75% 1rm and build by feel with GOOD FORM…..

B: Metcon (No Measure)

3 sets for quality… :

15m DB by side walking lunges

30m DB front rack carry

45m farmer carry

-rest 1min
pick a weight that challenges you but allows you to do each movement UB. You can take :10 between each movement if needed to reset grip… Challenge the weight you use.


Thursday, June 21st, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Grab a buddy and perform 10 over and unders each then find a rower or an AB and perform :30 on, :30 off alternating between each other x6 sets (alternate between AB and row)

then 15 band pull a parts

:30 FLR on floor

x2 sets

then let’s begin, you should be very warm now…

A: Shoulder Press (5×5 )

-rest 1:30

like previous weeks, but today we want you to pick a weight and stay with the weight for all working sets.

Today, be aware of not really bouncing the bar of your chest and coming up to your toes as you press. KEEP THIS STRICT…

Weight is your choice, but better to be lighter than you think than to heavy and fail reps. I’m thinking about 3-4th best set from last week.

B: Push Press (5×5 )

-rest 1:30

as above

C: Push Jerk (5X5 )

-rest 1:30

as above


Wednesday, June 20th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flows as a group then pretty much into it…

A: Metcon (No Measure)

45min easy AMRAP :

500/400m row

:30 side plank /es

2 TGU /es

20/15cal AB

15 band good mornings

10 lateral step ups /es (high as you can with good form)

100m lateral side steps (10m sections)

100m shuttle runs (10m sections)
All at an easy-ish pace.. Working that long aerobic capactiy. Keep your effort sustainable please.

This will help your body feel good, not always having to work at 100%…… This is good for you. Embrace it 🙂


Tuesday, June 19th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

grab a buddy and do the following:

1 athlete holds a wall sit, while the other bear crawls (slow and controlled) 10-15m then borad jumps back 10-15m x3 sets each


One athlete holds a plank hold while the other complete 10-15m high knees and 10-15m butt kicks x 3 sets each.

then into workout prep.. getting in a few reps of everything, making sure we all know what is going on.

Today you can either do A or B first. We will stagger the starts. Have 4 start on A and B then give those athletes a ‘head start’ before the remaining athletes starts to make sure the rower and AB is free. About 5-6min should be enough. If you get caught up to, just allow the person who is going faster keep going infront of you.

So, scale as needed to allow yourself not to get caught up to.

A: Metcon (Calories)

11min AMRAP:

50 DB snatch atl 22.5/15kg

50 box jumps 24/20″ sd

100 double unders

max cal AB in remaining time
-rest 5min

Score is total cals and in the notes put the time you completed your DU.

Scale weight and height as needed and reduce reps as needed too to be able to get at least a few mins on the AB.

B: Metcon (Distance)

11min AMRAP:

7 wall climbs

21 TTB

5 wall climbs

15 TTB

3 wall climbs


max meters rowing in remaining time
Score is total meters and make a note of the time after completing the last set of TTB.

Scale as needed to be able to give yourself time to be able to get on the rower for a few mins.


Monday, June 18th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

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

*Back at this warm up, been a few weeks. Even though we are doing PC today, it is good to get some touches on the snatch as it is our high skill movement.

then 5min before we begin working sets on the PC

Power Clean (3-3-3-3-3)

Go every 2:00

Start at 70% of 1rm and build. Not touch and go today

B: Metcon (Time)

5 RFT (16min cut off):

30 walking lunge steps

20 no push up burpees

10 strict pull ups
doing this workout in 15min will be tough, so scale as needed to allow you to keep moving. You can scale the reps down as needed here, use assistance on the pull ups etc…

Monday – New week lets get after it!

Sunday, June 17th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

2-3min mobility flow as a group just to losen up

then 2 sets:

6-10 goblet squats

5-10 push ups

5 side plank rotations /es (side plank where you reach under and through then rotatate back around)

*slower down than up tempo on both but pretty easy effort. Just getting you ready for heavy squat and bench press to come.

Then everyone gets a bar out, buddy up if needed etc then the clock goes on. There will be a 2min gap between your FS and BP. The 15min window is all you get.

A: Front Squat (3rm for the day in 15min (start with an empty bar))

try to not end on a miss though. BEtter to walk away knowing you had a bit more in the tank, but those of you who sell yourself short, go for it.

Point being, just be smart. PUSH yourself to a tough 3rm for the day, but try to avoid form going and failing reps.

B: close grip bench press (5rm for the day in 15min (start with an empty bar))

No set tempo, just controlled, good form lifts. No bouncing of the chest aggresive though.

C: Metcon (No Measure)

15min on the clock:

:30 efforts alternating between AB/row/ski erg
Have a play on the ski erg, there is only one, but some of you have never used it. HAve a play…

goal here is that you keep moving for 15min putting in :30 efforts alternating what you use each time.

Don’t sprint the :30 as you won’t be able to sustain your effort.

Think of this as a 15min AMRAP where you are trying to keep the pace the same from the start to the finish. Push your pace, just don’t go to hard you need to rest for :30 or more between machines. The rest time is your transition.


Friday, June 15th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

mobility flows 5min


3×5 muscle snatch

-straight into

3×10 OHS @ light-moderate weight

-rest 1min (accumulate :20-:30 hanging from a bar in rest time to open up shoulders and lats)

*for those who can OHS well, work on a slightly closer grip than normal for mobility gains. Those who find this hard, do these much lighter to focus on form rather than weight. This could be with a broom stick, I don’t care as long as the movement is good.

A: Snatch (1rm for the day in 15min)

If you hit your max early, drop the weight back and get in some good tech reps in.

try to build in small-ish jumps so you can get in a few good lifts in this time and a few good heavier sets in as you get close to your 1rm for the day

B: Snatch Grip Deadlift (5-5-5-5-5)

go every 2min

Heavy but perfect form on these guys. Shoulders above hips on set up, shoulder and hips rise at the same time. Keeping the bar in close to keep lats engaged.


Thursday, June 14th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Quick mobility flow to losen the hips and ankles to make our squats feel good

then 3 sets

:30-:45 wall sit

10 jumping lunges

5 broad jumps

*start jump efforts easy and build the effort each rep/round

A: Back Squat (5-5-5-5-5 @ 30X1 )

-rest 2-3min (during rest, walk around, have an easy row or AB, keep moving, but not working out)

Progress this from last week. Not supersetting with anything today, just on it’s own.

Start around about last weeks 3rd working set and build by feel again..

B: Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

20m DB by side walking lunge steps (you pick weight)

10-15 box jumps

10-15 cal row
This could get messy with only 4 rowers and however many athletes working at a time. Start on different movments and keep your calorie row to :60 or less and get on and off quick.

Lunges done in 2x10m sections. If 20m lunge is hard, you can do this with no weight too.

If you can comfortably jump on the standard box, you can try go higher, just be smart and safe


Wednesday, June 13th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5 sets

:20-:30 FLR on floor

:10-:20 side plank (on straight arm, not forearm)

:10-:20 side plank on other side

5 scap pull ups

*this is a good little sneaky stability based warm up. Challenge yourself

then tking the time needed to build to your first working set

A1: close grip bench press (5 x 5 @ 30X1)

-rest 1:00-

goal today is to add 1-2kg from last weeks 5×5 if form allows.

A2: Dumbbell Power Clean (5 x 10-15 )

-Rest 1:30-

Good form but heavy as you can go. This is pretty much a groun to shoulder with a DB in each hand. REally work on an aggresive hip extension to get the DBs up to the shoulders.

B: Metcon (No Measure)

NFT or reps but just good work:

8 rounds of:

:20 push ups for max reps (PEREFCT reps)

:10 rest

:20 banded tricep push downs

:10 rest

:20 chin over bar hold (or as long as you can in this time)

:10 rest
for the push ups, focus on not letting hips and thighs touch the floor, keeping your shoulders from shrugging up into your ears and elbows in by your sides. Really work for the best position you can manage please.

Tricep push downs, good lock outs on every rep. Feel that burn.

Chin over bar hold is with a pronated grip and you can jump into the rep. If you can’t hold yourself over the bar at all, just do a ring row hold rings on chest


Tuesday, June 12th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

general movement work to get going as normal then a few minutes to prep for the AMRAP then at it.

Today is all about quality and keeping the pace for the 45min rather than rushing to get a ‘good score’ and having your movement quality go down hill.

You should be able to walk away from this session knowing you’ve worked out, but not feeling all kinds of F’d up.

A: Metcon (AMRAP – Rounds and Reps)

45min AMRAP @ 75% effort:

10-20 cal row/AB

25-50 double unders

20-40m bear crawl (slow and control)

10-20 cal AB/row

15 KB swings (you pick weight)

2-5 wall climbs

10-15 strict TTB / close as you can / knees up as high as you can
control the lower on the wall climbs and actually climb all the way up, don’t shuffle hands into the wall before walking them back)


Monday, June 11th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

This is the same session again as last Friday, just working on that progression on all 3 lifts.

5min mobility flows

2 sets of:

10 SA high pull /es

30m SA OH carry /es

*for quality but can challenge the weight

before each part (A, B and C) take a few min to drop the weight back and dial in the next lift. You will be warm and ready though as your body would have done a similar lift before, just need to dial in the new movement being a push press then into the push jerk.

A: Shoulder Press (5-5-5-5-5)

-rest 1:30

start around about last weeks 2nd – 3rd set and build by feel.

This will have you starting heavier than last week and you may not go heavier on the last set, but you have moved more total weight for the day which is improvment.

B: Push Press (5-5-5-5-5)

-rest 1:30

Same guidelines as above, start around about last weeks heaviest 2nd – 3rd set and build by feel.

C: Push Jerk (5-5-5-5-5)

-rest 1:30

as above in weight to start at for this

Monday Public Holiday

Sunday, June 10th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Public Holiday today.

Open Gym times at 9am and 4pm, get in and enjoy a Workout, not sure what to do, there will be coaches about to help you out!


Friday, June 8th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

here early? Get in a few minutes on AB or rowers.

Then 5min mobility flows as a group


5×10 KB swings @ as heavy as you want to go with good form

-rest 2min between sets (get in 1min of AB or row at easy pace)

the swings are to really prime you for your DL. Be tight and make them feel solid and strong. Keep good back position, drive up through the heels, don’t let the weight throw you around, you throw the weight around.

A: Deadlift (5-5-5-5-5 @ 20X1)

-rest 2min

This is a nice tap and go. Not slam and go, but no pausing at the bottom either.

Go heavy, but form is the limiter, not the weight you ‘think’ you can lift with a rounded spine that is going to blow up.

Quality movement then load. Move really well then go really heavy.

B: Metcon (No Measure)

This is it for today… Heavy DL can really take their toll on the body, whether you think it or not. So if you feel you need to do something else, play around with some skill work, ask the coach for some help or do some nice easy aerobic work to flush out then enjoy your weekend 🙂 :


Thursday, June 7th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

This is the same session as last saturday to allow progression or those who missed out to give this a go.

Good mobility flows to get going then….

3×3 TGU with 2 SA push press on each side at the top of each rep.

*this will be a big shoulder endurance warm up as you will be loading one side for a long time. Pick a weight that allows you to do this with good form, but challenge the weight you use too.

Then into the lifting work.

The goal is that each part you can lift more weight than the previous lift.

before each part (A, B and C) take a few min to drop the weight back and dial in the next lift. You will be warm and ready though as your body would have done a similar lift before, just need to dial in the new movement being a push press then into the push jerk.

A: Shoulder Press (5-5-5-5-5)

-rest 1:30-

start around 70-75% 1rm and build by feel or those who did this last saturday, start around about your 3rd heaviest set and build by feel for the day.

B: Push Press (5-5-5-5-5)

-rest 1:30-

start at your second heaviest set on the strict press and build

C: Push Jerk (5-5-5-5-5)

-rest 1:30-

start at your second heaviest push press and build by feel