CrossFit 42 South

Archive for November, 2018


Friday, November 16th, 2018

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

10min VERY easy AMRAP to just get moving:

5 down dog to up dog

10m walking lunge steps + rotation/ES

:10-:20sec side plank/ES (add spice by lifting your top leg)

Then get in a :30sec effort on each station to get an idea of your pace before starting the workout.

A: Metcon (Calories)

30min Intervals for total calories:

:30sec work

:30sec rest
Each work interval you are either on a rower, AB, Ski, Riunner or doing Double unders.

Your goal is to hold an uncomfrotable pace but a pace where you can maintain for the duration of each :30 block without slowing down.

Then the overall pace is tough but also able to move to the next station and do work without having to slow down.

Just becasue this is sustainable effort doesn’t mean it woun’t be tough. Push yourself this morning.

Your score today will be total calories completed, so you will need a whiteboard and a calculator.


Thursday, November 15th, 2018

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

3 sets of:

3-5 inch worms into push up

10m bear crawl

10m high knees

10m butt kicks

then start prepping for the bench press, you will have a few minutes to get benches and bars out then the clock will start.

A: Bench Press (10min to find 10rm for the day @11X1)

Don’t waste your energy doing to many reps in your warm up, Get in a few sets, but just doing 2-3 reps at a time until you find a weight you would like to hit for your 10 reps.

B: Metcon (AMRAP – Rounds and Reps)

Partner WOD:

20min AMRAP

One athlete working at a time

20 DB power cleans

20 burpees

20 DB thrusters

20 cal row

22.5/15kg /Each Hand
Break up as you and your buddy need, No set time in which you need to switch or set amount of reps. The goal is you and your partner are doing reps the entire workout and when someone needs a break then that’s when your partner takes over etc.

C: Metcon (No Measure)

Cool Down:

everyone walk the 400m as a group to cool down. Wait for everyone to finish before heading out. This is your chance to talk about how much the coaches as MSD suck for programming this silly stuff 🙂


Wednesday, November 14th, 2018

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

If you are here early, get in 5min cardio to warm up

then when class starts we will begin with some mobility to restore RO and get you ready for lifting.


3 sets of:

5-8 russian KBS

5-8 goblet squats

*Focus is on solid movement quality. Hip hinging and a good squat. These movement patterns are vital for your lifting work.

then before each section you will have a few minutes with the coach to do some drills and skills before the clock starts.

A: 3 position snatch: (floor, hang, high hang): (12 min to find max weight for the day )

B: 3 position Clean and Jerk (12min to find max for the day )

Form over load


Tuesday, November 13th, 2018

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

3-5min general mobility flow as a group then we will get into some light skill work on the snatch before doing our aerobic stamina conditioning work

3-4sets at own pace

3-5 muscle snatch

3-5 behind neck push press

3-5 OHS

-sake it out-

3-5 hand power snatch

3-5 hang snatch (full squat)

-shake it out and repeat-

*Focus here is moving well, really getting a feel for the movement and the timing on the lift. Feeling the bar get into the hips before you pop then pull under.

Keep this light as we are only playing with some skills.. This work is vital to helping you improve on heavy days.

A: Metcon (No Measure)

40min not scored @ challenging but sustainable effort:

500/400m row

20m bear crawl

20/15cal AB

200m run

10m inch worms + 10m broad jumps

500/400m ski

:20-:30sec side plank/ES

:20-:30 mountain climb (Keep your core engaged and tight)
Goal is breathing well, being consistent with your pacing.

Paces for this, think back to all the work you have done over the past few months with rowing/AB etc. you should be familiar with your pacing and what you can hold.

This is long, but you are keeping the variance high.

Dont race to hard from the start, be smooth and work on endurance.

Mountain climbs for those who arn’t sure what these are:


Monday, November 12th, 2018

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

General movement flow to restore ROM as a group.


1min row/AB/Ski/Run

After each 1min complete 3 down facing dogs to up facing dogs + 3-5 no push up burpees + 5-8 air squats

then time to start building your squats

A: Front Squat (4x 4-6 @ 20X1)

Every 2:30

Use approx 80-85% of last weeks 5rm and if the weight is tough do 4 reps, if the weight is semi easy go up to 6 reps.

This % is a guide can be up or down depending on your skill level, strength capacity etc.

B: Metcon (Time)

For time:

5 Rounds of:

10 DB Front rack revers lunge steps 22.5/15kg

10 DB power cleans
scale as needed to maintain quality movement along with speed.


Sunday, November 11th, 2018

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

For those of you who did the partner comp on the weekend, take today easy-ish, do the workouts, but dial the intensity back you are probably pretty sore. We don’t want to risk injury.

Partner warm up for 2 rounds total. Alt between each section till you have done two lots of EVERYTHING.

One person holds a plank while the other completes 10 KBS (lightish weight)

Then one person holds a wall sit while the other person completes 5-10 push ups (legit reps and form)

Then one person bear crawls 20m (10m up and back) while the other person is sitting in the bottom of a squat hold.

A: Push Press (10-10-10)

From the floor

Every 2:30

Same as last week but a chance to start heavier and finish heavier. If you really maxed out last week and can’t increase your MAX today, just complete your sets heavier overall is a win today.

B: Metcon (Time)

For time:

50/35 cal AB (3:00min CAP)

50 burpee box jump on and overs 24/20″

400m run

25 pull ups (c2b if ninja)

400m run

Scale as needed


Friday, November 9th, 2018

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

Workout will be decided in the morning based on who shows up to class. With the partner comp happening today at CF Levitate and a lot of our members going up to compete or support, we won’t program a set workout, but leave it open until we see who comes to the gym in the morning then we will create a plan for the group based on what they have done during the week etc.

So if your aren’t going to Launceston and plan to come into class this morning, please do. We will hook you up!!!


Thursday, November 8th, 2018

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

5 inch worms arms only

5 banded good mornings

10m high knees

10m butt kicks

then we will take 8min where you will find you working weight for your bench and find a buddy that you are woking with for the day.

A: Metcon (Time)


10 RFT with your partner:

7 bench press @BW/.7 BW

14 KBS 32/24kg

run to end of the drive way (300m approx)
The way this workout will go is in a I go you go format. Switch person each movement. So lets say you start with the bench press then your buddy swings the KB then you run then they do bech etc. Keep working this way until all 10 rounds are completed.

*Scale as needed. Meaning someone can run to 200m mark while the other goes to the end of the drive, same as one person can bench more weight than the other. Take plates on and off per round.

B: Metcon (No Measure)

10min EASY aerobic work:

Alternate 1min @ easy pace on AB/Row/Ski etc.

This isn’t just the cool down, but a little extra aerobic work. This effort should be sustainable.


Wednesday, November 7th, 2018

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

The 2km row is the priority today, for those in a hurry, go first, but time wise, it is less than previous weeks on the intervals as you are only doing 1 set.

8min on the clock for easy RTW work:

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

5 inch worms hands only

5 muscle snatch + 5 Overhead squats (empty bar, tech work)

Then into barbell work for a few minutes before putting clock on.

A: Power Snatch (EMOM: 10X 1 Start at 56% and build )

Work on being snappy, getting under the bar and owning that catch position. The way you should fail when you get to a max is by dropping into a full snatch, meaning you couldnt catch the bar above parallel because it got heavy.

If this makes no sence to you, thats okay, Just work on form and dont worry about going to heavy.

B: 2k Row (Time)

Max Effort 2k Row
This is a test. This is an all out effort. Using the last few weeks efforts as a guide for pacing for todays row


Tuesday, November 6th, 2018

CrossFit MSD – CrossFit

A: Front Squat (Build to 5rm for the day in 15min )

15min to find heaviest weight for 5 reps.

Form over load as always, but if form allows then go get it!


B: Metcon (AMRAP – Rounds)

16min EMOM:

1) 6 DB by side box step ups /ES (start on weaker side)

2) 10 pendlay rows @ 11X1 (Focus on perfect form)

3) :40sec Double unders/ Practice

* You pick own height and weight with DB by side. This is a true step up, meaning good form, minimal assistance from the rear leg. This is more strength than conditioning.


Monday, November 5th, 2018

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

Partner warm up

One person holds a plank while the other completes 12 sit ups x 2sets

Then one person holds a wall sit while the other completes 10 goblet squats x 2 sets

then 20m bear crawl while the other hangs from the pull up bar x 2 sets

A: Push Press (10-10-10)

From the floor

Go every 2:30

First set needs to be pretty heavy but a few reps in the tank to be able to increase small jumps across the three sets. 10kg jumps is way to much, meaning the first set wasn’t heavy enough.

B: Metcon (Time)


(30min CAP)

60/40 cal AB (50 for M/F pair)

30 C2B pull ups

30 box jump on and overs 24/20′

60/40 cal row (50 for M/F pair)

30 TTB

30 box jump on and overs 24/20″

*AB and Row can be switched if large class.
One athlete working at a time, the non working athlete gets to chgill and rest.

High five change over is mandatory, so you can’t just yell at your poartner from the AB/Roweer to start pulkl ups/TTB.

Monday – Public Holiday, Open Gym. Check facebook for updates

Sunday, November 4th, 2018

CrossFit MSD – CrossFit

Saturday – Barbell complex session

Friday, November 2nd, 2018

CrossFit MSD – CrossFit

W/up : Warm-up (No Measure)

send a few minutes aerobic work + general movement flow when you get into the gym, we will start the main warm up a couple minutes into the class just to make sure everyone has prepped.

10min easy AMRAP to starT:

5 SA DB snatch/ES

5 SA DB Push Press/ ES

:10-:20sec hollow hold

:10-:20sec hang from pull up bar

2-3 vertical jumps (think hip speed)

getting in more barbell practice work today.

A: Power Snatch + Hang Power Snatch + Snatch (10 x 1+1+1 )

Every 1:30

Starting about 55% 1rm and build by feel; per set.

The limiting factor should be the power snatches. You shoiuld be able to make the full snatch as you get to drop under that bar more.

For those who have a hard time with full snatches, you complex today should be after the HPS do 2-3 OHS to the best of your ability to build that strength and mobility up.

B: Metcon (No Measure)

Optional extra:

Complete you 10min AB test if you haven’t yet completed it, or catch up on some of the rowing intervals.

Friday – Partner WOD

Thursday, November 1st, 2018

CrossFit MSD – CrossFit

W/up : Warm-up (No Measure)

15min EMOM:

1- 10-15 goblet squats

2- 5 down facing dog to up facing dog

3- :45sec HARD effort aerobic (bike/run/ski/row)

A: Metcon (Time)

For Time:

Switching every :30sec until the workout is completed, 30:00 time CAP.


DB thrusters 22.5/15kg


*21/15cal Assault Bike

*To be completed every time you finish a full set.

If in a mixed pari do 17-18cal
SCale as needed to be able to spend more time doing reps than resting in you :30sec