CrossFit 42 South

Archive for June, 2018

Thursday

Wednesday, June 6th, 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 scap pull ups

3 inch worms + a few push ups on each rep

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

-rest 1:00-

progress weight from last week with good form being the MAIN focus. Start around last weeks 3rd heaviest set of 5 and build by feel.

A2: Strict Chin ups (5x ME @ 21X1)

-Rest 1:30-

Chin up is palms facing towards you. This is called a supinated grip.

Be sure every rep starts at a full lock out.

B: Metcon (AMRAP – Rounds and Reps)

16min AMRAP for quality movement:

10-15m broad jumps (stick every landing)

15-30m bear crawls (slow and controlled)

:20-30 side plank /es

10-16 cossack squats (quality and ROM focus)

Wednesday

Tuesday, June 5th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets for quality:

30m farmer carry in 15m sections

5-8 strict TTB (OR knees as high as you can)

*Go heavy on this. Use handles if the DB or KBs aren’t heavy enough.

this is a warm up, but can challenge yourself a bit too.

A: close grip bench press (5×5 @ 30X1)

-rest 1min

Today I want you to pick a weight and stay with it. A good weight would be last weeks second heaviest set of 5. So overall, you will move more total weight becuase you are going heavier on each set, rather than building to the heaviest set for the day.

A2: Dumbbell Romania Deadlift (5X12 @ 2020)

-rest 1:30

stick to the tempo. Really work on bending at the hips, not just at the back. From where your hips start, they should actually move back, not stay in place.

B: Metcon (No Measure)

3 sets for quality:

10-15 banded tricep push downs

10 DB bicep curls

:30-:45 FLR on floor
focus on quality reps over heavier sloppy reps. Good lock out on the tricep push downs, good control on the DB on the curls, no kipping them up and good hollow body position on the FLR.

Tuesday

Monday, June 4th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Good mobility flow to get going

2min moderate AB/Row

-rest 1min/walk around

1min slightly faster but still moderate

-rest 1min

:30 tough-ish effort

-rest 1min

3x:10 97% effort burst with 1:00 rest between

Use AB or rower. Can mix it up on the above…

A: Metcon (Calories)

10 sets @ TOUGH effort:

:30 row/AB (alt each set)

-rest 2:30***

***In the rest time you need to complete :30 worth of DU or DU practice. this can be done at any time during your rest.
These intervals are meant to be tough, but with the sneaky DU in the ‘rest’ breaks to add a bit more spice. This means you will only be resting 2:00 and your pace on the intervals should be keeping that in mind.

All that said, don’t go to easy. This is your chance to ‘send it’.

Score is total cals combined for the day

Monday

Sunday, June 3rd, 2018


CrossFit MSD – CrossFit

A: Clean (12mins to find a 3rm for the day )

not T&G today but no more than :4-6 between each lift…

end on a make, no a miss.

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 10-15m DB by sides walking lunges

2) 10-15 no push up bupee

3) 10-15 box jumps sd

*You pick weight, height and reps to suit your level of fitness.
This is meant to be tough but maintable for each minute.

Score is total rounds completed.

Push yourself, but start easier than you think so you are able to maintain reps each minute rather than drop off the pace and end up doing much less work than if you paced it out correctly from the start.

Saturday

Friday, June 1st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

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

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