CrossFit 42 South

Archive for November, 2018

Saturday – Partner WOD and Christmas Function

Friday, November 30th, 2018

CrossFit MSD – CrossFit

Warm-up

Grab a rope and we will spend 5min skipping.

*In this time practice some DUs, alternating feet, high knees, criss cross etc. Just 5min of freestyle skipping. Working on being smooth and springy. Rest as needed if needed to not tire yourself out for the DUs, this effort should be no harder than jogging slowly.

Then

12/8 cal row @ close to your threshold

10m burpee broad jumps (athletic jumps and smoothly going into next rep)

-rest 1min

x3 sets

then prepping into the partner WOD.

A: Metcon (Time)

Partner WOD:

20 RFT of:

5 CTB pull ups

10 box jumps 24/20′

15 air squats
going round for round with you buddy but before you can switch you need to complete 35 double unders (less if you can’t do the in :30sec or less)

Scale as needed please. CTB can be chin over bar or band or ring rows.

Box jumps can be a smaller height and if the squat volume is too much for you, your are better to use full ROM and do less reps.

Friday

Thursday, November 29th, 2018

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

5min on the clock to do some aerobic work and we want you to try nasal breathing only for a challenge. So mouth shut, breath only through your nose.

Dont freak out you will be okay

then…

3 sets:

10 barbell good mornings

10 bent over barbell rows

:30sec lank hold (tight core)

*empty bar only, this is just a warm up

A: Sumo Deadlift (Build to heavy 5reps in 20min )

During this time you must get in 5sets of 4-6 strict ring pull ups.

*If ring pull ups are hard, go to ring rows. If they are easy, work on your false grip and pull to the chest.

sumo deadlift

http://youtu.be/q4iR6UTFw-o

Just adding in some variation. Wider stance. Hands between feet. Back remains flat and lifting without egos getting in the way.

B: Metcon (AMRAP – Reps)

6MIN AMRAP

man makers 22.5/15kg

what is a man maker?

http://youtu.be/fz2BvoqP3iE

enjoy and scale weight as needed.

Thursday

Wednesday, November 28th, 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 ROM and get you ready to lift.

then 2sets of:

4-6 SA KBS / ES

4-6 SA FR KB squats/ES

*repeat on last weeks warm up. Focus on better form and control. Resisting rotation. Strong core. Good hip hinge on swings and good squat form.

then we will have a few minutes before A, B and C to dial it in before we start.

A: Hang Power Snatch (10min to find max triple for the day )

Form over load but if it allows, go heavy have fun.

B: Hang Power Clean (10min to find max triple for the day )

Form over load but if form aloows, go heavy have fun.

C: Overhead Squat (10min to find max triple for the day )

as above here too. Form over load, If you dont have the ability to perform a full range OHS, we will adjust as needed based on your limitations etc.

Wednesday

Tuesday, November 27th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

2 sets:

10m bear crawl forward

10m bear crawl backwards

:20-:30sec side plank/es

5-8 cap pull ups

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

A: Bench Press (10min to find 7rm for the days @11X1)

Today we are building to a heavy set of 7reps, goal is to go heavier than last weeks 10rm.

B: Metcon (Weight)

3 sets for quality:

6-10 dumbbell z press

-rest :30sec

8-12 ring rows (LEGIT form, no kipping)

-rest 1:00-
same as last week, try to progress either more reps, more weight better form.

C : Metcon (AMRAP – Reps)

Finisher:

1:00 max rep double unders

-rest 1:00-

1:00 min max calorie row

-rest 1:00-

1:00 max rep double unders

-rest 1:00-

1:00 max calorie AB
This is like last week but with double unders instead of burpees and longer on the row and AB with AB being the last thin you do, send it on that last minute.

Score will be total calories + double unders. Make a note in your comments on how many you did on each.

e.g 200 double unders then 50 calories

Tuesday

Monday, November 26th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

Partner warm up for 2 rounds total. Alt between each section until you have completed 2 lots of everything.

Oner person holds a plank while the other completes 20m bear crawl.

One person holds a wall sit while the other completes 12/8cal on any machine

One person completed 4-6 inchworms (travel) while the other hangs from the pull up bar

Then into warming up the thruster.

A: Thruster (10-10-10 )

From the floor, building

Every 2:00

Tryt starting heavier than you would do in a workout that has thrusters in it.

This is a strength piece but will get very ‘crossfit’ haha.

B: Metcon (Time)

For time: (20min cut off)

400m run

50 wall balls 9/7kg

400m run

40 TTB

400m run

30 DB Snatch alt 30/22.5kg

400m run

20 HSPU

Scale as needed

Monday

Sunday, November 25th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

1min row/ab/ski/run

*After each set preform 5 ring rows + 5 push ups + 5 air squats + 3 vertical jumps (with soft landing)

then time to get into these intervals

A: Metcon (No Measure)

3 sets for quality

:20-:30sec hollow hold

:20-:30sec glute bridge

:20-:30sec top of ring support

Quality over the time here
Unsure what a glute bridge is?

http://youtu.be/b6hV2AP6rkA

B: Metcon (10 Rounds for time)

Intervals

10x 20/15 cal row/ab

*Alternate each round

-Rest 2min-
These are SPRINTS If you are unable to get the cvalories done in 1min at most, scale the number back. Some people will need to do this to keep it more of a sprint that a longer interval. 1min is very generours dor what we are after here. These shoulder and can be done in :40sec or less..

C: Metcon (No Measure)

Group walk to cool down

Saturday

Friday, November 23rd, 2018


CrossFit MSD – CrossFit

A: Shoulder Press (5x 3 @11X1 )

Go every 2min

W/Up : Warm-up (No Measure)

10min EMOM:

:45sec aerobic

10 KBS

10 burpees

B: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Friday

Thursday, November 22nd, 2018


CrossFit MSD – CrossFit

A: Deadlift (20min window build to a 5rm for the day @11X1)

During this time you must get in 5 sets of 4-6 strict chin ups. If these are easy for you add weight, if they are hard stay with BW and if they need scaling, do that too.

W/Up : Warm-up (No Measure)

5 min mobility flow as a group to restore ROM

then

3 rounds

15 banded good mornings

10m burpee broad jumps

:20-:30sec hollow hold

:30sec aerobic (moderate effort)

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

10 DB deadlfts 30/20kg /hand

15 box jumps 24/20″

:20 side plank /es

Thursday

Wednesday, November 21st, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

general movement flows to resotre ROM as a group

then..

1min row/AB/ski/runner

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

then time to start building into your squats.

A: Front Squat (4x 3-4 @ 20X1 )

every 2:30

try add a touch weight from last weeks FS you did. Keep form solid.

B: Metcon (Time)

Partner WOD

5 RFT:

12 wall climbs

24 DB front squats 22.5/15kg /hand

100 double unders
before switching your buddy must complete 1 rope climb (legless if he or she is a ninja) and scaled if need too is sweet.

C: Metcon (No Measure)

COOL DOWN WELL.

Wednesday

Tuesday, November 20th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

2 sets:

10m lateral bear crawl each way

10 band pull a parts

5-8 push ups

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

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

Another crack at this one as you may have felkt you had more in the tank.

B: Metcon (Weight)

3 sets for quality:

6-10 dumbell z press

-rest :30

8-12 ring rows (LEGIT form, not kipping them)

-rest 1:00
if ring rows are easy, get more horizontal, if still easy, feet on bench and if still easy add a tempo.

C: Metcon (AMRAP – Reps)

finisher:

:45 max rep burpees

-rest 1min

:45 max cal AB

-rest 1min

:45 max rep burpees

-rest 1min

:45 max cal rower

Score is total cals and reps added together.

Tuesday

Monday, November 19th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

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

then when class starts we will begin with some mobility to restore ROM and get you ready to lift.

then 2 sets:

4-6 single arm KB swings /es

4-6 single arm KB front rack squat /es

*focus is solid movement quality. Hip hinging and a good squat.

Also single sides work means focus on good core activation. Resisting rotation.

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

A: 3 position snatch (hips, knees, floor) (12min to find a max for day. )

like last week but from the high hang first working your way down. You can drop and reset quickly after the hang clean before taking the last rep from the floor.

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

like last week but from the high hang first working your way down. You can drop and reset quickly after the hang clean before taking the last rep from the floor.

Monday

Sunday, November 18th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

This is the same session we had Saturday morning just been but want to go again as lots of people wouldn’t have got a chance and for those who did, this is perfect progression oppurtinutes the way you would progress your lifts etc. For those who did this you are aiming to to be a touch faster.

10min VERY easy AMRAP to just get moving of:

5 down dog to up dog

10 walking lunge steps + rotation /es (rotatate at the body not just arms)

:10-:20 side plank /es (add spice by lifting you top leg up)

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

A: Metcon (Calories)

30min intervals for total cals:

:30 work

:30 rest
Each work interval you are either on a rower, AB, ski erg, runner or doing double unders.

Your goal is to hold an uncomfortable pace but a pace you can hold 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 because this is sustainable effort doesn’t mean it won’t be tough. Push yourself this morning.

Your score today will be the total cals completed combined, so you will want a whiteboard and a calculator.

B: Metcon (No Measure)

Core finisher:

:20-:30 hollow hold

:20:30 glute bridge

x3 rounds

Saturday

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.

Friday

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 🙂

Thursday

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.

the

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

Wednesday

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:

http://youtu.be/XowPTndWMlk

Tuesday

Monday, November 12th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

General movement flow to restore ROM as a group.

then

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.

Monday

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

Saturday

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!!!

Friday

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)

PARTNER WOD:

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.