CrossFit 42 South

Archive for October, 2018


Wednesday, October 31st, 2018

CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

10min on the clock for easy effort RTW work:

1:00 AB/Ski/Ruin @ increasing p[ace per set

:30sec skip/DU practice

5 inch worms hands only

then into barbell work for a few min before putting the clock on for first set.

then into building up weight for your rows.

A: Pendlay Row (5 x 6-8 @ 11X1 )

*Can build if you do the higher end of reps and feel there is more in the tank.

-Every 2:00-

Solid form, tough weight, strict tempo. This means pausing for :1sec on the chest. If your ROM is stiff and going from the ground is hard, put plates or mats under your bar so you dont have to bend as far and can keep your back tight and flat.

B: Metcon (2 Rounds for time)

Rowing Intervals

3x 1000m all at same pace
-Rest 4ish minutes (depending on class size)-

*In rest, keep moving and be sure that you are pushing pace to ‘earn’ the rest. But dont push the pace so much that you get slower and slower per set. Needs to be tough but sustainable.

Next week we will be getting after a 2km row time trial 🙂


Tuesday, October 30th, 2018

CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

When you get here, spend some time on some general aerobic work before class starts.

then 3 rounds

10m high knees

10m butt kicks

5 leg swings forward and back/ES

5 leg swings lateral/ES

the 2 sets:

10 pallor press/ES

20m single arm OH carry/ES (10m up and back)

then into workout prep

A: Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

10 box step up on and overs with DB by side 24/20″ 22.5/15kg

run to end of driveway (approx 300m)
-Rest 5:00-

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 DB front rack walking lunge steps 22.5/15kg

15 box jumps 24/20″ (step down)

C: Metcon (No Measure)

Cool Down

10min active cool down. This is where for 10min you are still moving to actively cool down.

East bike, walk, row etc.


Monday, October 29th, 2018

CrossFit MSD – CrossFit

W/up : Warm-up (No Measure)

8min general warm up with coach

-this will include getting HR up

– getting restored ROM

-getting the body ready for what is to come

then we will have 10min where we will spend time working some drills and skills for improving on the pull up bar and the HPC

thing of today as a solid skill based session. There is a lot of fitness to be made, but no need to stress about how fast or heavy. Focus on quality.

A: Metcon (No Measure)

5 Rounds for QUALITY:

10 hang power cleans (UB) – you can increase the weight per set

1:30 aerobic, any machine at just under threshold pace (alternate machines each round if possible)

3-6 TTB + 3-6 C2B (if ninja, go unbroken)

-Rest 2:00-
during a round, it will be tough, but not full send. Then the rest should be enough to allow you to regroup and go again. Focus on good quality smooth HPC and clean TTB + C2B


Sunday, October 28th, 2018

CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

Quick general movement flow to start

then 1x through

400-500m row

10-15 walking lunge steps

10-15 push ups

10-15 ring rows

10-15 russian KB swings

then into back squat

A: Back Squat (9-6-3)

Keep progressing here guys.

Goal weight would be to start heavier than last weeks 9 and increase last weeks 6’s if you can then 3 rep heaviest for the day.

Form will always trump weight though. More weight isn’t cool if your form is off. Don’t be scared to check your ego. But go for it if form allows.

A: Back Squat (9-6-3)

A: Back Squat (9-6-3)

B: Bench Press (Find 5rm for the day @11X1)

This means the heaviest weight you can for a single set of 5reps. Take a few warm up sets doing 2-3 reps building to what you would like to hit.

Notice the tempo? This pretty much means a controlled lower, slight pause then press.

Saturday – Barbell complex session

Friday, October 26th, 2018

CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

Getting in more barbell practice work today

A: Power Snatch (3-3-3-3-3)

Go every 2min

Drop and reset, no more than :5sec rest between reps. Focus on moving well over trying to just lift more weight

B: Overhead Squat (3-3-3-3-3)

Go every 2min

From racks. Form over load but chace weight if form allows.

C: Metcon (No Measure)

Optional extra:

Complete 10 min AB test if you haven’t completed it yet or catch up on some of the rowing interval work if you haven’t done that either.


Thursday, October 25th, 2018

CrossFit MSD – CrossFit

w/up : Warm-up (No Measure)

The Aussie Throwdown Workout

We will update this on wednesday when we know the workout.

Hope you guys have had fun with this 🙂

A: Metcon (Time)

The Aussie Throwdown

‘The Running Man’

There is no time cap for this workout


5 Rounds

15 Deadlifts 85/65kg

10 Toes To Bar

8x10m shuttle Run


5 Rounds

15 Deadlifts 70/50kg

10 Toes To Bar

8x 10m shuttle run


5 Rounds

15 Deadlifts 60/45kg

10 knee raises

8x 10m shuttle run

– Hands must hold the barbell outside the knees

– Each rep must start from the floor, and the athlete must show full extension of hips and knees with head and shoulders clearly behind the bar

– The arms must be straight throughout the movements and BOUNCING the barbell is NOT ALLOWED.

Toes To Bar

– Feet must travel behind the vertical plane of the bar

-Any part of the foot (below ankle) can make contact with the bar.

– Both feet must make contact at the same time

– Feet must make contact with the bar between the hands.

Knee Raises

– The arms and hips must be fully extended at the bottom with the feet off the ground and the feet must be brought back behind the bar and the rest of the body.

– At the top of the rep, the athlete must raise the knees above the height of the hips.

Shuttle Run

– One foot MUST CLEARLY get over the marked line every 10m



Wednesday, October 24th, 2018

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

10min on the clock for easy effort RTW work:

1:00min AB/Ski/Run @ increasing pace per set

:30sec skip/DU practice

10 pallof press/ES

then into barbell work for a few min before putting the clock on for first set.

A: Push Jerk (3-3-3-3-3)

Every 2:00

from the floor today, so you will have to clean the first rep.

Focus is on being snappy under the bar and catching the bar on a locked out arm, not a bent arm then pressing it overhead.

B: Metcon (2 Rounds for time)

Rowing Intervals:

4 x 750m all at the same pace.
-Rest 2ish minutes-

2 less sets, but extra distance. Goal is trying to hold a pace as close to last week as possible.

Score is again fastest and slowest time.


Tuesday, October 23rd, 2018

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General aerobi warm up

Once through on each row/ski/run/AB

:20sec easy + :15sec moderate-tough + :1-sec Tough pace then switch, breath and repeat.

then movement flow as a group

then into workout movement prep

A: Metcon (AMRAP – Rounds and Reps)

30 RFT:

(40:00 CAP)

5 burpees

7 box jumps 24/20′

9 KB Swings 24/16kg

12/8 cal AB
The non working athlete must compete 2-4 TTB + 2-4 C2B before jumpinh into their round.

*Scale this to meet your skill level. This part should be work but not so hard that when your buddy is ready to switch after a completed round you are so tired you can’t go.

Adapt this as needed so you and your partner are working at similar paces per round.


Monday, October 22nd, 2018

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Get in some aerobic work before class to get HR up and blood flow happening

*5min movement flow as a group to restore ROM

*then 3 sets of:

:15sec active hang

:15sec FLR on floor

:15sec wall sit

then a few squats with variation in stance to open up hips before warming up our back squat.

A: Back Squat (12-9-6 @ natural tempo )

Go every 3:00min

Progressing along from last weeks 15-12-9. We are doing less reps per set but also working with a touch less rest as you will go every 3min, not rest 3min.

A: Back Squat (9 reps )

A: Back Squat (6 reps )

B: DB front rack walking lunges (5 sets: 12 steps )

Go every 1:30

*All done UB

Goal is heavy as form allows


Sunday, October 21st, 2018

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

One time through in no particular order:

500m row

30m near crawl

20/15 cal airbike


2min skipping/DU practice

10 ring rows + 10 push ups (QUALITY reps)

then a few min on the DB work before we start

A: Bench Press (3-3-3-3-3 @ 31×1)

* Go every 2:30

This will be harder than last week. It is 1 less rep but the tempo is savage. Building up those strong lowers and pressing with a pause.

One cue to focus on today is actively pulling the bar down rather than just allowing it to drop down.

Keep tension, then press strong.

B1: single arm DB/KB row (3-4 sets: 6-8 SA DB Row/ ES @11X1 )

-Rest :30sec between movements then 1:00 between sets-

Total sets based on what your body can handle. No hero points for doing more work if you are so wrecked you are done for the week.

B2: SA Half Kneeling Strict Press (3-4 sets: 6-8 reps/ES @ 11X1)

For this one, keep your front leg and back leg in a 90 degree angle. Keep your core tight and non working arm out for balance.


Friday, October 19th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Same as last week to allow for more barbell practice for those who did this and practice for those who didn’t

Enjoy a Saturday morning of barbell fun

5min mixed aerobic work

5min movement/mobility flow

5min barbell skill work

A: Snatch + Hang Snatch + Snatch Balance (15min to find max of the following complex)

These are full squat snatches. A full snatch from the floor then a hang snatch then a snatch balance catching all in the bottom of a squat.

Quality movement over weight please. Weight will follow form, not the other way around.

B: Power clean + push press + push jerk (15min to find a max for the following complex)

Strong drive on the push press then shoulders will be tired so you need to use your push jerk to lock that weight out overhead.

Lyn Horton – Member of the month – September 2018

Friday, October 19th, 2018


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

I have achieved so much since joining, it would be too much to list.  My highlight this year so far is the hand stand push up. I love doing linked TTB and heavy deadlifts. I had the privilege of competing at the Masters CrossFit Games in Queensland recently with my GB Leanne, there I achieved 24” box jumps, yoke carry 130kg, farmer carry 94kg both over 40m, dead ball squats and over the shoulder, axel deadlifts and sled drag in a harness.  I was not the only one to achieve these movements but I was really proud of having a positive attitude to get it done. If anyone ever has the opportunity to compete in this type of competition, I say go for it,  it is a fantastic experience. Apart from the movements that I have learnt, I have also learnt that you have to eat to achieve a lot of what happens in the box, this is a daily learning thing for me.  I love giving encouragement where I can at the box and I particularly love watching other people achieve their goals.  In fact, I love everything about CrossFit.

Who is Lyn away from the box? Work, hobbies, family life, etc?
Away from the box, I am a wife, mother and grandmother to a gorgeous little man.  I am employed fulltime and also work with my husband in our own business.
I love holidays and spending time with my family and friends.

Tell us a fun fact about yourself?
As you may have realised if you do a class with me I am very forgetful and cannot remember what I have to do, I am sure the coaches sigh when I am in class. I often forget the name of movements, TTB are toe ups and I have been known to call back squats- back lifts, which I am reminded of.

What are your goals for the next 12 months?
Over the next 12 months, I would like to achieve consistent HSPU,  handstand walking and a bar muscle up or two.

Do you have any words or some advice to anyone who may be on the fence about doing CrossFit?
If you’ve ever thought you might like to come – do so – it is a bit scary on your first day.  The CrossFit community is inclusive and supportive and all egos are left at the door and you will be made to feel very welcome.  The coaches are great and are full of knowledge to help with each workout.


Thursday, October 18th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5-10min general aerobic warm up + mobility/movement flow

3-5 inch worms (hands only)

5-10 lunge + rotation ES

15-20 Air squats

10-20sec HS hold against wall OR top of push up position

3 rounds

:30sec aerobic AB/Row

10 goblet squats

10sec hollow hold

5 DB press with control

A: Metcon (Time)




50 Wall balls 10/9ft 9/6kg



50 wall balls 10/9ft 9/6kg


*Can use 1x AB mat


50 wall balls 10/9ft 6/4kg

10 seated barbell press 20/15kg
HSPU – Any kind

Toes and Nose against wall. Arms fully extended

Mark a line at the start of your wrist, then measure 3inches down and create a line.

*Heels above or ON the line will be ACCEPTED.


The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown above the line.

The centre of the ball must hit the target at or above the specific target height.


Wednesday, October 17th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock for day effort RTW work:

1:00min AB/Ski/Run @ increasing pace per set

:30sec DU/Skipping

:30sec plank

5 single arm Russian KBS (work on resisting rotation keep hips and shoulders square)

A: Deadlift (5 x 3 @ 12X1)

Every 2:00

Weight should be challenging, but think 8/10 RPE (rate of perceived exertion) focus is on form, solid set up and pulling with speed. Note the tempo. This means fast up, pause 1 sec with a 1 sec lower then 2sec before the next rep. Forcing you to not go touch and go and use momentum.

B: Metcon (2 Rounds for time)

Rowing Intervals

6x 500m all at same pace
Rest 2:00ish

If there is more than 8 people, then resting time may get a little bit off, but that is okay.

The goal is to go as fast as you can while holding the pace from start to finish

We will score your fastest and slowest times. The goal is to keep your pace the same and we will build on this over the weeks to come, just like we did with the AB work.

We will be testing a 2km row.


Tuesday, October 16th, 2018

CrossFit MSD – CrossFit

A: Metcon (No Measure)

5 sets for quality, not time:

3-5 TTB + 3-5 C2B/bar muscle ups (If you have easy C2B)

-rest 1:00min between sets-
This is skill work, not for time work. Skill work over just doing the work.

Tryig to improve quality movement etc. Like we have been doing previous weeks.

B: Metcon (Time)


60 Double unders

10 Thrusters

60 Double unders

20 thrusters

60 Double unders

30 thrusters


Goal is sub 10:00. Scale as needed.

This is the first part of a workout that Maso hit in a little qualifier comp.

Enjoy 🙂

C: Metcon (No Measure)

Cool Down:

Walk/Airbike for 5min at least. Focus is on breathing and bring your body back to normal.


Monday, October 15th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

10min easy AMRAP

5 lateral bear crawl/ each way

1 TGU/ES (really focus on moving wetland owning each position)

3-5 push ups @ 3131 tempo (scale to incline if needed)

3 down facing dogs to up facing dogs

5 pass throughs

then few min on the DB complex before the clock starts

A: Metcon (Weight)

5 sets every 2:00

Dumbbell complex preformed UB

5 DB deadlifts

5 hang DB power cleans

5 DB shoulder to overhead
In remaining time get in 4-6 athletic ‘burpee box jumps’ This means springy, landing high and soft on the box. Trying to move smooth and fluent. Make box smaller as needed, there is no set height here

Bench Press (4-4-4-4-4)

every 2:30

Progressing this from last weeks 6’s you may have done. The rest is a touch shorter today.

There isn’t a set tempo, but just controlled and good form.

Start you first working set at around 90% of last weeks best set (as a guide)


Sunday, October 14th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Get in some aerobic work before class to get heart rate up and blood flow happening

*5min mobility flow as a group to restore ROM

*Then 3 sets of:

:10sec dead hang from bar

:10sec active hang from bar

:20sec FLR shoulder taps (perfect form, no twisting body to maintain balance. Use your core to keep yourself stable and balanced)

Then 3 squats normal, wide and close with toes forward, in and out.

A: Back Squat (15-12-9 @ natural tempo )

resting 3min between you ‘working sets’

We will have time to warm up, but you will have a good idea where to start based on the last few weeks of hitting higher volume squats.

A: Back Squat (SET OF 12 )

A: Back Squat (Set of 9)

B: Pendlay Row (5 x 6-9 @ 11X1)

Every 1:30

Again perfect form on these. No momentum reps. Tight back and core. Full ROM on pull and owning the tempo.

Doing these lighter but with LEGIT form will really pay off towards so many other movements.


Friday, October 12th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mixed aerobic work

5min mobility/movement flow

5min barbell skill work

A: Snatch + Hang Snatch + Snatch Balance (15min to find max for complex)

These are full squat snatches today. A full snatch from the floor, then full snatch from the hang position then then snatch balance you catch in the bottom of the squat.

Quality movement over weight though please. Weight will follow form, not the other way round.

B: Power clean + push press + push jerk (10min to find max weight )

10min to find a max weight for the day

Strong drive on the push press then shoulders will be tired so you need to use your push jerk to lock the weight out.


Thursday, October 11th, 2018

CrossFit MSD – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Aussie Throwdown ‘Gymnasanatch’

9min AMRAP

3 Power Snatch 55/40kg

3 Squat Snatch 55/40kg

3 Overhead squat 55/40kg

3 Ring Muscle ups

30 Double unders


3 Power Snatch 45/30kg

3 Squat Snatch 45/30kg

3 Overhead Squat 45/30kg

3 Jumping Muscle ups

30 Double unders


3 Power Snatch 30/20kg

3 Squat Snatch 30/20kg

3 Overhead Squat 30/20kg

6 Jumping Ring dips

50 Single unders
Jumping ring muscle ups

Setup the rings at EYE-LEVEL.

At the bottom the arms must be fully extended, utilise your legs to jump.

The rep finishes when the elbows are fully locked out while in support above the rings

Jumping ring dips

Setup the top of the rings at armpit height

The rep starts with your elbows below 90 degrees.

*Bottom of a ring dip, ready to jump*

Utilise your legs to jump. The rep finishes when the elbows are fully locked out while in support above the rings.

Warm-up (No Measure)

5min general aerobic warm up


3 rounds

20m High knees

20m butt kicks

1min skipping/DU practice

6 SA DB high pulls + Press

Then some barbell skill work before working out logistics


Wednesday, October 10th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock for easy RTW work

:30sec row/ski/run

:30sec skip/DU practice

5 kip swings

The way we will flow todays session is just stagger everyone a touch so you arn’t warm, then waiting around as we only have 4 AB to work on.

Once you are done, you spend the remaining time showing love and support to other memebrs getting after it

A: Hang Power Clean (1rm in 10min)

Building to 1rm in 10min

You will again have to work quickly on this but try to get in some quality sets. Get in reps quickly while the weight is light then as it gets heavier you rest a little longer.

B: 10min max Assault bike cals (Calories)

10min for max calories

We will run this is waves obviously but this is a great benchmark to have to compare to later in your fitness journey.

When you arnt working, help to encourage and motivate those working.

We thankyou for your patience while waiting around, it will be worth it though

By getting this done you are acheiving something amazing as a lot of people will ‘cherry pick’ this beacuse it is hard and boring.

So well done to you!!!