CrossFit 42 South

Archive for August, 2018

Saturday – Burpees for Farmers Day

Friday, August 31st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Hey guys, l be sure to get around the burpees for farmers day today 10am-12pm.

Come in, have a feed, raise some money, have a yarn to people and complete a sneaky 7min of burpees 🙂

Todays class workout is still on at 7am and the gym will remain open all the way to lunch time.

Warm up today will be 5min movement flow as a group then a few min rounds of the workout to get warm and ready for todays TOUGH pace intervals.

Metcon (5 Rounds for time)

5 sets each for time:

200m runner

250/200m ski

250/200m row

20/15 cal AB

-Rest 5:00-
Goal is you are going out pretty hard and fast on this one…

Stagger the starts today by6 having 2 people go, then when they get to the rower, another 2 go etc.

If you end up going faster than someonoe and catch them, you will have the right of way and take their place in the line.

B: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Friday- CrossFit Day :)

Thursday, August 30th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min on the clock to mix up aerobic work in :20sec efforts then transition.

Do these efforts at a tough-fish pace to really get warm and get you body ‘awake’ and ready.

then

3×6 PERFECT push ups, after each set :20-:30sec hang from bar

*If these are tough, control lower then knees up today. If easy do 2020 tempo.

Then taking 5min to figure out your working weight for the strict press. Won’t take to long

before we start the partner WOD, we will talk movements etc. making sure everybody is on the same page and knows whats going on, also allow time to warm up and prep specific movements.

A: Shoulder Press (3 x 8-10 @ 21X1/across )

Go every 2:00

B: Metcon (AMRAP – Rounds and Reps)

Partner WOD AMRAP:

22min AMRAP

100 double unders

14 bar muscle ups

500m row

14 clean and jerks 80/55kg
Scale as needed, so if you can do the weight and muscle ups but your buddy can’t, that is fine. Find the scaling options that are going to challenge both athletes then get after it. If you can use the same barbell, that helps, but if not, that is okay too.

If there is more people and the rowers get congested, we will just stagger the starts a touch, giving some teams a ‘head start’ on the AMRAP to start the row so you don’t get caught. If you get caught, just figure it out lol.

Tuesday

Wednesday, August 29th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Long aerobic + Barbell skill work here today

Before we start, we will freshen everybody up with what all the barbell movements are then taking a few reps to practice before we start.

A: Metcon (No Measure)

45min AMRAP:

1min row

1min run

1min ski

1min AB

then barbell complex

5 muscle snatch

5 snatch grip push press

5 OHS

5 Snatch balance

-quick rest to shake out grip if needed-

5 power snatch

5 full snatch
* All cardio work @ easy-ish pace, working on smooth breathing then barbell work at a bweight that ios tough for you but has to be the same weight for all movements.

The goal is practicing your snatching skills while getting in some nice long aerobic work at the same time

Wednesday

Tuesday, August 28th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

General movement flow

then into…

’27 squats again’

https://youtu.be/6CpgZHDIZRc

then

time to build you BS

A: Back Squat (3 x 6 @ 20X1)

Go every 2:30

You will have 7min to warm up to your first working set before we put the clock on.

Trying to progree again from last weeks 6’s if form allows.

This will be the last week on 6’s.

B: Metcon (AMRAP – Rounds)

25 min EMOM

1) 5 strict pull ups + 10 toes to bar

2) 15 burpees

3) 15n BD by side walking lunges get 22.5/15kg/ each hand

4) 15/10 cal air bike

5) REST

Tuesday

Monday, August 27th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

15min aerobic warm up

:45sec row/AB/ski/run

*Alternating for the 15min @ moderate pace, getting warm and sweaty.

then….

Clean and Jerk skills with a coach for 5min as a group

-Clean DL

-Clean Pulls

-Muscle clean

-Front Squat

-Press

-Push press

-Push Jerk

-Split Jerk

-Into full cleans from each position, putting it all together

*This is a guide, you coach will have their own way of putting it all together

A: 3 position Clean and Jerk

20 MIN to find a MAX for the day
This is full cleans then jerk after the 3rd clean. Should be able to do more weight on this than the power clean work you have been doing, because we DROP under that bar.

Form over load as always though. Dont just chase numbers, chace quality movement please.

B: Metcon (No Measure)

Core finisher:

5 sets

:10-:20sec side plank

:10-:20sec forearm plank

:10-:20sec side plank

:10-:20sec forearm plank

-Rest :30sec-

*Repeat from last week

*Goal is you do this without touching the floor. Keeping hips and core tight and engaged as you go from side to middle to side. Your hips should not drop down, twist rotate etc.. As you move from position to position, you are moving the entire body as a unit.

Monday

Sunday, August 26th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min movement flow focus on upper back and shoulders

then warming up into carries

A: Single arm farmers carry (5 x 30m/ES )

every 2:30

Use same weight as last week but increasing the distance.

So up and back on one side then up and back on the other side.

B: close grip bench press (6 X 3 @ 31X1)

Every 2:30

Extra set this week but 1 less rep per set.

Goal is to progress weight if possible

C: Metcon (No Measure)

3 sets for quality

15 banded tricep push down

15 banded face pulls

Full ROM and good quality. Getting a good pump on for some accessory work to finish the day.

Saturday – Partner WOD

Friday, August 24th, 2018


CrossFit MSD – CrossFit

A: Metcon (Time)

5 RFT (with one person working at a time)

30 burpees

30 Power clean and Jerks 42.5/30kg

30 box jumps 24/20′

30 cal AB/Row (alt each set)
One athete working at a time. The non working athlete is just resting and waiting to go, No sneaky reps of something before hand.

FriYAY

Thursday, August 23rd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

7min on the clock to mix up aerobic work in :20sec efforts then transition.

Do efforts at a tough-fish pace to really get warm and get your body ‘awake’ and ready.

Then…

3 x 8 goblet squats @ 3131 tempo

*focus on position, feet maintaining arch, tight core, not rounding back, etc….

REALLY work on quality here guys

After each set of squats get in 5-10 tight bar kips.

Focus on pulling and pushing away from the bar.

A: Front Squat (4-4-4 @ 22X1)

Go every 2:30

The other week you guys did 3’s with this tempo, today you have 4’s. You can increase the weight per set. Start your first working set a tough lighter than your best 3rep with this tempo from 17/08/18 and build by feel.

Building to RPE 9-10

B: Metcon (Time)

FOR TIME: (18min CAP)

55 wall balls 9/7kg 10/9″

55 Pull ups

55 Cal row

55 HSPU

Thursday

Wednesday, August 22nd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

There is only a lifting component today, but the warm up has a lot going on. Don’t miss out. Get the work in.

Grab a buddy and preform the following:

Partner A hangs from the bar whilst partner B bear crawls 30m x3sets each

the partner A holds a FLR on the floor whilst partner B completes 50 bar taps (think springy reps like double under)

Then into solid core work…

5 sets for quality

:10-:20sec side plank/ ES

1 TGU/ ES (own each position)

10 lateral step overs”

*Set up a broomstick/band/bar across the rig at knee heigh or higher and lateral step over and bak. Keep your chest up, stand tall and move through the hips as you do this.

Then barbell skill work prior to starting on the snatch work, You will have a full 20min window to be working on this snatch complex, take your time, get in some good quality lifts.

A: 3 position snatch (hips, knees, floor) (Build to max weight for the day)

20min to build to max for the day with form being the main focus.

This is like what we have been doing the last few weeks but now this is a FULL snatch.

When done right, this should be heavier than your power snatch work as you can drop under that bar more.

For those who struggle with the full snatch, today do a power + OHS. The OHS will be the limiting factor.

Form over load here please.

Tuesday

Monday, August 20th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

General movement flow

then into….

’27 squats’

https://youtu.be/6CpgZHDIZRc

then time to build your BS

A: Back Squat (3 x 6 @ 20X1)

Go ever 2:30

You will have 7min to warm up to your first working sret before we start the clock.

Aim is going heaver than what you did last week for the 8’s, same weight across all sets…Tough weight but leave some wiggle room.

B1: DB by side reverse lunge (5 x 10 /ES @ 11X1)

-rest :30sec between legs and 1min before pull ups-

*Do all 10 reps on one side before swiching sides, keep good form and a DB in each hand.

B2: strict pull up (5 X ME -1 )

-REST 1MIN-

If you can do 15+ do strict c2b, if you only have 1-2, try to accumulate 5 reps per set with breaking it up to avooid reaching failure.

If you have no strict pull ups, use a band and really work ROM and control.

If these are tough, ring rows with full ROM is sweet too.

Wednesday

Sunday, August 19th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Warm up today is a quick RTW getting in 1min on each machine

then….

Movement flow as a group before we start our interval work

A: Metcon (Calories)

12 sets total (6 each)

:30sec AB/Row @ TOUGH pace

-rest 1:30-

alternate between air bike and rower each time, score today will be total calories completed.
These intervals today are meant to be tough. Push yourself on them, but just keep in mind that blowing yourself out on the first effort then dying in the ass isn’t the goal. The goal is you go as hard as you can while being able to sustain that tought/uncomfortable pace.

This looks super simple but it isn’t. This isn’t your super easy ‘all day pace’ this is a HARD TOUGH effort.

B: Metcon (No Measure)

Core finisher

5 sets of:

:10-:20sec side plank

:10-:2-sec forearm plank

:10-:20sec side plank

;10-;20sec forearm plank

-rest :30sec-
*Goal is to do this without touching the floor. Keeping hips and core tight and engaged as you go from side to middle to side back to middle. Your hips should not drop down, twist or rotate etc. As you move from position to position you mve the entire body as one unit.

Monday

Sunday, August 19th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min movement flow focusing on upper back and shoulders

then…..

5 inch worms + push up on each rep

15m SA OH carry/ ES

5 SA high pulls (full ROM, challenge the weight if form allows)

x3 sets

A: Single arm farmers carry (5 x 15m /ES (up on one side back on the other))

Go every 2:00

Today we are going to be building on single arm carry. Start on your weaker side, pick the weight up and carry 15m then switch sides. Challenge the weight

B: close grip bench press (5×4 @ 31X1)

Go every 2:30

Extra set this week, but 1 less rep per set.

Goal is to progress weight if form allows.

C: Push-ups (3x 10-15 @11X1)

Rest 1:30*

*During rest get in 12 banded pace pulls.

https://youtu.be/IndIttUTNMU

If push ups are hard for you, do a negative push up where you start on your feet, lower down with control to the bottom without worming then drop the knees are press out.

If this is still tough, do incline push up today rather than just on knees.

If push ups are super easy for you, the do ring push ups, by easy we mean 20+ in a single set.

Saturday – PARTNER WORKOUT

Friday, August 17th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Establish teams, quick general movement flow then straight into this one today to allow time to get it all done.

A: Metcon (Calories)

In teams of 3:

10min AMRAP to accumulate as many cals on each machine

-Airbike

-Rower

-Ski erg

-Runner

There will be a 2min break between each 10min AMRAP

Before you are able to complete calories, you must complete 6 burpees. This also includes before starting. The burpees can then be completed at anytime whilst you aren’t working, but have to be complete before you are able to get back on to complete calories.

The speed choice is up to you 🙂

Score will be total combined calories complete by your team.

Friday

Thursday, August 16th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 rounds:

15m OH Walking lunge + 3 Push Press after each section

15 air squats

:20sec Sprint AB

Then 5min of barbell skill work before our cleans.

A: 3 position power clean and jerk (Find a max in 15min)

Same movement that we have done the last couple of weeks, but lets push something challenging today.

If a PB isnt there, that is okay, focus on getting some good qualty lifting rather than lifting sloppy trying to beat a certain weight.

B: Metcon (Time)

For Time:

20 thrusters 42.5/30kg

20 pull ups

20 thrusters

15 c2b pull ups

20 thrusters

10 bar muscle ups

*This is pretty much a harder version of Fran which you guys did a couple weeks back.

Scale the weight on the thrusters as needed. There are a fair few reps and if you think that you will need to break more than 1-2 times per set, then please scale the weight back.

For the pull up/ c2b/bar muscle ups, scale as needed. You may have just got regular pull ups but still not C2B or bar MU etc.

Think about scaling this to make the first set of pull ups easy, the next set harder and the last set the hardest.

Meaning you can do ring rows, then regular pull ups then C2B

If you have pull ups but no C2B at all, scale the workout down to something like ring rows, banded pull ups, then regular pull ups.

Thursday

Wednesday, August 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Today we will quickly hit a general movement flow to just loosen up then straight into it as it is 50min worth of work.

A: Metcon (No Measure)

This isn’t a super easy session, but shouldn’t be treated as :30sec all out sprint the try to rest then try for :30 all out again. You will be F*&!KED before the first round is over.

10 sets

:30sec row

:30sec rest

:30sec AB

:30sec rest

:30sec Ski

:30sec rest

:30sec run

:30sec rest

:30 sec double unders

:30sec rest
Today we will have no score but the challenge to you is to go as fast as you can whilst being able to maintain the pace from start to finish.

Wednesday – Oly Lifting

Tuesday, August 14th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

There is only a lifting component today, but the warm up has a lot going on. Don’t miss out…Get the work in

Grab a buddy and preform the following:

You hold a wall sit whilst they bear crawl 30m x3 sets

the hold a plank whilst your buddy does 10m high knees + 10m butt kicks + 10m lateral side steps (each way) x3sets

then into core work

5 sets for quality

:10-:20sec side plank /ES

5 pallof press /ES (slow and controlled)

10 cossack squats alternating (again controlled to allow full ROM, can add weight if form allows)

then into barbell skill work prior to starting the snatch work,

You have a full 20min window to be working on this power snatch complex, take your time, get in some good solid lifting sets.

A: 3 position power snatch (Find a max in 20min)

This is like what you have been doing the last few weeks.

If a PB is there, go for it, otherwise, dial the weight back and working on making nice clean reps today.

Everyone is at a different level so that means some of you need to go for a PB and push the weights and others need to keep the weight lighter and dial in consistency and technique work. You can be the best lifter and still need to dial it back and work on form and consistency.

Tuesday – Building on last weeks session

Monday, August 13th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min movement flow focusing on upper back and shoulders

then

3 sets of:

10m inch worms + push up on each rep

2 TGU/ES

A: Farmer’s Carry (5 x 45m )

Again this week, adding that extra 15m with the aim to hit the same weight or more if possible than lastweek.

These should be getting really tough, but you should also feel like you are getting stronger too.

A: close grip bench press (4 x 5 @ 31X1)

Go every 2:30

New tempo, think about using 85-90% of last weeks best 5 reps. Same weight across all sets today.

B: DB floor press neutral grip (4 x 8-10 @ 11X1)

– rest 1:30-

*during rest get in 12 banded face pulls

https://youtu.be/IndIttUTNMU

Monday – New week, lets set some goals and crush them

Sunday, August 12th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

1min row/AB/Ski/Run @ easy to moderate effort

*After each 1min

:30sec dead hang

:30sec Deep squat hold

lunge flow

A: Back Squat (3 x 8 @ 20X1)

Go every 2:30

You will have 7min on the clock to work up to your first working weight before the clock starts.

Progressing this from the last few weeks. Today this can be 9/10 effort. Just a touch in the tank still, but that last set feeling like that is all you have for the day

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 12 DB box step overs 24/20″ 22.5/15kg each hand

2) 10-15 box jumps 24/20′ *step down

3)Max UB rung rows (Perfect form) @ 11X2
* DB step overs dont need to reach full extension on top of the box, just step on and over. We only ask that you alternate your legs each rep, or atleast half/half. Scale the weight as needed, not the height today. Unless you actually need to scale the height then thats okay, but you shouldnt be using any weight.

For those who are able to do pull ups and think that ring rows are a scaling option, you are wrong. Done correctly these are going to build your upper back strength and shoulder health more than regular pull ups.

Be sure to reach your chest to the rings, go as low as you can whilst maintaining full ROM. This is rings to side of body and todays temop asks you to hold it for :2sec.

Be smooth on the box jumps.

Saturday

Friday, August 10th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min aerobic work before class/ class will start 5min late to allow for extra time spent here as needed.

Then starting with 5min mobility flow as a group

then 2 sets:

10 banded shoulder external rotations /ES

10 banded shoulder internal rotations /ES

:20sec dead bug (lower back stays flat to the floor)

then some skill work on kipping before starting the workout.

A: Metcon (Calories)

3 rounds of:

5min AMRAP

30 c2b pull ups

max cal row in remaining time

-rest 3min-

5min AMRAP

30 TTB

max cal AB in remainder time

-rest 3min-

Then repeat both AMRAP’s again, Score is total cals completed….

One person working at a time. NON working athlete is just resting today

Friday

Thursday, August 9th, 2018


CrossFit MSD – CrossFit

A: Front Squat (3-3-3 @ 22X1)

Every 2:30

Will get warm up time before this

B: Metcon (Time)

FOR TIME: (CAP 18:00)

27-21-15

DB Thrusters 22.5/15kg

Burpee box jump on and overs 24/20″
Facing box, two feet kick in and up. Can step into the box before jumping and can step off. Just going with open standards.

Scale as needed to be able to complete thjis within the time cap.

Warm-up (No Measure)

3 sets :

10m bear crawl

10m duck walks

10m inch worms

10m high knees

10m butt kicks