CrossFit 42 South

Archive for August, 2018


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



-Ski erg


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.


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.


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


3 sets of:

10m inch worms + push up on each rep


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

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.


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


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)


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


Wednesday, August 8th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow as a group then into the workout

A: Metcon (AMRAP – Rounds and Reps)

45 min RTW:

1min row/AB/Ski/Run (alternate each round)

*after each 1min alternate between the following:

-:20sec hang from bar + 5 down facing dog to up facing dog

-20m bear crawl + 10 banded good morning

– 10 band pull aparts + 1 TGU/ES

-10 wall balls/air squats + :20-:30 side plank /ES
All at an easy effort. Nono of this should be OMG i am dying. Maybe it is hard whilst doing a movement but overall effort is easy.

Recovering ready for tomorrows workouts and from a big week of training so far.


Tuesday, August 7th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min general aerobic work to get warm, get a huff and puff up.


3 sets

15 banded good morning

10 DB push press

10 DB deadlifts

A: Farmer’s Carry (5 x 45m )

Go every 2:30

Today the goal is using the same weight as last week but adding an extra 15m.

:30 extra rest from last week also.

These should be getting really tough. But you should also feel you are getting stronger too.

B1: close grip bench press (5-5-5-5-5 @ 21X1)

Rest 1min

Add 1-2.5kg from last week.

B2: Bent Over Dual KB/DB Row (5×8-10 @ 11X1)

-Rest 1:00-

Progress in form over load. Meaning better ROM, better back positions etc. If form felt good last week and weight was easy then increase.


Monday, August 6th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

15min on the clock RTW easy-isn effort :30 row/run/skip/AB/ski etc

After each :30 effort complete the following:

:10sec hang from bar

:10sec deep squat hold

:20sec of a quick hip or lunge type movement flow

Then getting back onto rower/AB etc.

*This is the same general cardio and movement flow style warm up from last week…

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

go every 2:30

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

Goal is a touch heavier than last week. For those who didnt do last week, the weight should be about 7/10 effort and same weight across all sets.

B: Metcon (AMRAP – Rounds)

15 min EMOM:

1) 15m DB FR walking lunger 22.5/15kg

2)30-60 Double unders

3) :30-:45sec FLR on floor
Goal is that this is tough but manageable for all 15min.

Start on different stations so we dont need to have as many sets of DB’s out and there is plenty of space to lunge and double under.

Monday – Weightlifting Day

Sunday, August 5th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min movement flow work to get loose and restore normal ROM before we get after it today.

3 sets:

10m laterals bear crawl/way (hips stay low still and move sideways)

30m dual KB FR carry (elbows down and in)

10 box jumps (high landing)

1:P30 cardio your choice

then before each complex going through 5min of snatch skills/clean and jerk skills with your coach.

A: 3 position power snatch (15min to find a 1rm on this complex for the day )

*floor, hyang, high hang.

Working on keeping the bar in close, getting body contact, keeping the bgar moving in a vertical line, not out and around and snapping under that bar.

Catch in a solid partial OHS.

OWN you positions

FOCUS on 1-2 things YOU need to work on today. Above are just some general things to get you thinking on what to work on.

B: 3 position power clean and jerk (15min to find 1rm for this complex )

* As above. Working on being snappy under the bar on the power cleans, catching in that solid partial FS. Owning your positions.

You will do the clean from the floor, hang, high hang then finish with a jerk.

Saturday- Partner WOD

Friday, August 3rd, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5:00 min general movement flow to start

then 10:00min EASY AMRAP

10-20 double unders (try unbroken set or just skill work)

5inch worms on the spot

:10-:2-sec dead hang from the bar (Play with some single arm hangs alt arms every few seconds if you can, this is great for shoulder and grip strength)

then time to begin the workout

A: Metcon (AMRAP – Rounds and Reps)

30:00min AMRAP:


50 burpees

50 KBS

One person working at a time, the non working athlete must complete 2 wall climbs before they can switch with their buddy. Do 1 WC if you find these VERY hard.
* the cals can be accumulated on anything that is free but you must switch what you and your buddy use each round. So round 1 you may find a rower but the second round you must use runner/AB/Ski.


Thursday, August 2nd, 2018

CrossFit MSD – CrossFit

A: “Fight Club” (AMRAP – Reps)

3 Rounds for total reps:

1min thrusters 42.5/30kg

1min power cleans

1min box jump on and overs 24/20″

1min pull ups

1min AB calories

1min Rest
Score is total reps completed after the 3 rounds.

Scale as needed to something that allows for a minimum of 10 reps per movement, each round.


Wednesday, August 1st, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

10:00 min on the clock

Rotate through

10-15 band pull aparts

10-15 banded good mornings

:40sec row/run/ski/AB -Moderate efforrt

5 Inch worms

A: Farmer’s Carry (5 x 30m )

Go every 2min

Progressing on weight again this week.

B1: close grip bench press (5-5-5-5-5 @ 21X1 )

-Rest 1:00-

Starting at about 7/10 effort and building to about 9/10 effort. Mening the first set is tough but you could probably do 7-8 reps and the last set is very tough, but you have a rep left in the tank still.

B2: Bent Over Dual KB/DB Row (5 x 8-10 @ 11X1)

_Rest 1:00-

*Perfect bent over position, good back position etc.

Alif Hooper – Member of the month July 2018

Wednesday, August 1st, 2018

When and why did you start training with us here at CrossFit MSD?

7 years ago I started CrossFit, I do CrossFit because I like to have a challenge, push myself and also help out others. Making new friends and also studying to do my CrossFit cert level 1

What have you achieved since training with us at CrossFit MSD?

lifting weights above my head that I couldn’t believe I could do

 Who is Alif away from the box? Work, hobbies, family life, etc

I’m a fully qualified painter, love to 4wd, going on adventures and I’m engaged.

Tell us a fun fact about yourself?

before doing a snatch I move side to side before lifting.

What are your goals for the next 12 months?

just to keep consistent in my training, not be lazy

Do you have any words or some advice to anyone who may be on the fence about doing CrossFit?

don’t be scared to try new things, come and try before you judge, it’s not as scary as you think. Everyone is nice and approachable, I’ve been crossfitting for 7 years and msd is the only gym for me, great people and wonderful coaches( can’t wait to be a coach)