CrossFit 42 South

Archive for December, 2018

Monday beer credits

Sunday, December 30th, 2018


CrossFit MSD – CrossFit

A: Metcon (AMRAP – Rounds)

30min EMOM:

1) 18/12 cal AB

2) 10 power snatch 42.5/30kg + 4 bar facing burpees

3) 60 double unders

4) 18/12 cal Row

5) 10 thrusters 42.5/30kg + 4 bar facing burpees

6) 5 TTB + 5 C2B

B: Metcon (No Measure)

Be sure to cool down well, get some extra sneaky credits with extra aerobic work if you want.

10-20min aerobic alternating bike/row/run etc.

Saturday – Partner Workout

Friday, December 28th, 2018


CrossFit MSD – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

33min Partner AMRAP of:

12 bench press 80/45kg

18/12 cal AB

12 strict pull ups

18/12 cal Row

12 DB Snatch 30/20kg alt

60 Double Unders
One athlete working at a time. Switch it up as needed. Be sure your buddy is there to spot your bench press. Adjust the weight as needed, just take plates on and off unless both using the same weight.

So you could do 7 bench press, your buddy does 5 then you do 10 cal they do 8 cale etc. until all reps are complete.

No need to have to ‘keep it even’ just working together to get through the workout and scale as needed so you both can do reps on each movement.

Friday

Thursday, December 27th, 2018


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

10min on the clock to move and breath by mixing up running/rowing/AB/Ski/Skip etc to get a little aerobic work in before lifting work.

Then we will get into our barbell work, starting with the snatch….DOing some barbell dancing type stuff.

Lets just have some fun lifting weights today.

A: Power Snatch (6-6-6-6-6)

every 1:30, building

Drop and reset, but not walking around ages between reps.

This will get a touch spicey….Higher volume weightlifting gets nasty.

B: power clean and jerk (6-6-6-6-6)

every 1:30, building

Same as above

Thursday

Wednesday, December 26th, 2018


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2 sets Of:

10 pass throughs

15m SA OH carry/ES

5 inch worms

then

1min row/AB/Ski/Run

*After each 1min complete 5 strict pullups + 10 push ups + 15 air squats (reduce reps as needed)

then

2-3 sets of:

100-200m run

5 thrusters (building in weight)

5 burpees (AFAP, spike HR)

-rest 1-2min before next round –

A: Metcon (Time)

For time:

Run 800m

then…

21-15-9-15-21 of:

Thrusters 42.5/30kg

Burpees

then

Run 800m
We did this workout last year, To view what you did last time, change the dat in wodify to 27/12/2017

Please scale the weight as needed. Reduce the reps back on burpees if you know that you are just not smooth and fast on these yet

Scaling option

15-12-9-12-15

Enjoy this solid blow out after christams feeling.

Wednesday – Boxing Day Open Gym 9-10:30am

Tuesday, December 25th, 2018


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

Open gym – 9-10:30am: Come in and burn off some Christmas treats with open gym time.

Tuesday – Christmas Day

Monday, December 24th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Merry Christmas to all MSD members and to their family and friends.

We hope you all have an amazing day and please, for the love of whats important in this world…….EAT ALL THE FOOD, AND DO NOT FEEL GUILTY.

JUST ENJOY YOUR DAY

Merry Christmas

Love the entire CFMSD coaching crew

Monday – 6am class, Open gym till 8am then 10am class

Sunday, December 23rd, 2018


CrossFit MSD – CrossFit

A1: Front Squat (20-15-10 @ NATURAL TEMPO )

-Rest 1:00-

Building in weight per set.

High volume front squats…..Nice high elbows, chest up and move well

Record each set.

A1: Front Squat ((15) )

A1: Front Squat (10)

A2: Seated dual DB press (3x 15 @ 11×1)

-REST 2min-

this is seated on a box/bench etc. Sitting tall, pressing with good ROM. Reps to be done UB. If you fall just shy of 15 have a mini rest before going again to finish the set. Then adjust the weight as needed.

B: Metcon (Time)

For Time;

50/35 cal AB

40 C2B pull ups

30 burpee box jump on and overs 24/20″

20 man makers 22.5/15kg
Stagger the starts so we all start on the AB. The AB should only take 2-4min

Saturday

Friday, December 21st, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

Depending on who is at the gym 7am will depend on the workout.

We are thinking being the last Saturday before Christmas and people with lots of things on that we will play it by year.

So dont not show up because there isn’t a set workout, but see this as some freedom for you to do what you and your friends would like to do today.

Once everyone is here the coach will ask questions to see what everyone has done this week and what they would like to do based on how you feel etc.

Friday

Thursday, December 20th, 2018


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Get in 5min aerobic work + movement flow to start then quickly setting up equiptment and prepping movements for the workout. This can and will be a different length workout for everyone depending upon ability.

A: 12 days of CrossFit MSD” (Time)

“12 days of CrossFit MSD”

1x 100m run

2x wall climb

3x c2b pull ups

4x thrusters 40/30kg

5x hang power clean 40/30kg

6x deadlift 40/30kg

7x wall balls 9/7kg

8x burpees

9x box jumps

10x KBS 24/16kg

11x t2b

12x overhead squats

*This workout goes like the song

1, 2-1, 3-2-1, etc until you complete 12-11-10-9-8-7-6-5-4-3-2-1. Sing the song in your head. PLEASE SCALE AS NEEDED. This will be a tough workout but a good bench mark to have so we can compare to next year : )

Rx +

“12 days of CrossFit MSD”

1x 200m run

2x wall climbs

3x muscle ups

4x thrusters 60/40kg

5x hang power clean 60/40kg

6x deadlift 60/40kg

7x burpee over bar

8x box jump on and over 30/24”

9x c2b pull ups

10x t2b

11x HSPU

12x snatch 60/40kg (full snatch)
* Only do the rx+ if ou can do the movements or atleast very close to the movements as in you have a few MU. Or give this one a crack if you have done the RX version multiple times and can do that UB and FAST.

Thursday

Wednesday, December 19th, 2018


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5min aerobic work to warm up

then

10 min working on rope climbs as a skill, we will gather round the ropes and work on some skill work. For those who have them, the goal is practicing smoother cleaner reps. Getting up in 2-3 bites is the goal.

If you are ninja, practice legless rope climbs.

A: Metcon (No Measure)

35min easy-moderate pace:

1:00 ski

15m high knees

15m butt kicks

10 cossack squats (alternating)

1:00 row

10 SA high pulls (ROM over weight)

15m SA OH carry/ES

1:00 AB

20m bear crawl (10m up, 10m back)

10 inch worms
If you did yesterdays workout and plan to come in tomorrow for 12days of christmas, we suggest you take this session easier to avoid any injuries or over training type injuries.

If you want to though, you can step up the intensity.

Wednesday

Tuesday, December 18th, 2018


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flow to restore ROM

then

5 SA KBS/ ES

5 SA FR squats/ ES

5 SA push press/ ES

*A little odd movement work to start. Focus on quality. These are movement patterns we are doing with the barbell today, just warming them up in an odd object skill/strength focus session.

A: Power clean + Front squat + Push jerk (10 min to build to 1rm for the day )

What you build to here will determine your workout weight. As in if you would like to tryu the workout RX, you need to build this beyond RX weight. If you are scaling the weight for the workout, use about 70-80% of your max weight as a guide.

B: Metcon (AMRAP – Rounds)

Macho Man:

EMOM for as long as possible

3 power cleans

3 front squats

3 shoulder to overhead *85/62.5kg
Scale the weight as needed. You should be able to get at least 10 rounds is the goal.

This is meant to be a ‘heavier’ workout but doing all the reps in a short time duration with not long to rest will make it gassy at the same time.

Tuesday

Monday, December 17th, 2018


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3 sets with a buddy

One person bear crawls 15m then inch worms 10m while the other is either rowing or AB at a moderate pace.

then core work:

3 sets of:

:20-:30sec FLR on floor

:20sec seated pike leg lifts

10 pallof press with rotations (once arms are straight, you will rotate the body AWAY from the attachment point)

Then we will get into the EMOM.

A: Metcon (AMRAP – Rounds)

35min EMOM:

1) 20/15cal row

2) 10 DB box step on and overs 24/20″ 22.5/15kg/hand

3) 20/15cal AB

4) 50 double unders

5) rest/recover to go again
To clarify, this isn’t an easy feel good session. This is a challenge. Push yourself, see what you are made of type of session.

Scale the reps as needed.

Monday

Sunday, December 16th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

5min mobility flow to start

then

3 sets of:

3-5 strict pull ups or jumping pull up with eccentric focus (for those who cant do strict yet)

5 inch worms arms only

1 TGU/ES

A: close grip bench press (10min to build to a 5rm for the day @20X1)

B: Dual Dumbbell Neutral Grip Bench Press (3 x 6-8 reps @ 21X1)

Go every 2:00

Like last week but after the big bench press and with a pause at the bottom on each rep.

Use last week as a guide to what weight you will try for today.

C: Metcon (Time)

For time: (10min cut off)

55 Toe to Bar

*EMOM 8 burpees
Scale the TTB as needed and reduce number of burpees down if you need to.

You should be getting a good :30sec each minute to work those TTB reps.

Saturday – Partner WOD

Friday, December 14th, 2018

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

A1) 5x 15m SA OH carry /ES

A2) :20-:40sec side plank/ ES

No rest between A1 and A2

Then start working into the workout

A: Metcon (Time)

20 RFT:

3 power cleans 80/52.5kg

5 pull ups/C2B

25-50 double unders
Alternating rounds with your partner, so 1 round then switch etc.

Adjust the weight/reps and movment to suit your ability. the PC are meant to be on the heavy side.

Scale as needed tho.

Friday

Thursday, December 13th, 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 and nasal breath for a challenge. So mouth shut, breath only through your nose.

Dont freak out you will be okay.

then…

2 sets:

10 KB Swings

10 push ups

10 cossack squats (weighted if able)

10 V-ups

then into prep for the workout. Building weight etc.

A: Is it Christmas yet (Time)

For time:

400m run

10 wall climbs

400m run

20 power snatch 60/40kg

400m run

30 thrusters 60/40kg

400m run

40 TTB

400m run

50 burpees box jumps 24/20″

400m run
Scale as needed. No cut off, just be smart with how you modify.

We did this workout last year so check your results and have a go to improve.

Thursday

Wednesday, December 12th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

If you are in early, get in 5min aerobic 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 of:

4-6 SA DB Snatch/ES (all reps one side before switching)

4-6 SA strict press/ES

then we will have a few minutes before A and B to refine those skills.

A: Snatch (15min to find max for the day)

form over load and remember max for the day is a max for this day. Not always meaning a PB. Some days its there and other days its not.

These are full snatches but if your mobility or form doesnt allow this, then power snatch is totally okay.

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

As above here too, Form over weight.

Be sure to make these full cleans, but again if your mobility doesnt allow this, then power clean is okay.

C: Metcon (No Measure)

4-5 sets of:

1min aerobic @ tough but sustainable/repeatable pace

1min aerobic @ EAST pace

-Any machine, mix it up
Some nice simple work to finish off, Tomorrow is a big day

Wednesday

Tuesday, December 11th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

2 sets:

10 FLR rotations

5-8 scap pull ups

5-8 side plank hip lifts/ES

Then start prepping for the bench press, you will have a few minutes to get benches and DB out before the clock goes on.

A: Dual Dumbbell Neutral Grip Bench Press (5 x 6-8 @ 20X1)

-GO EVERY 2:00-

Challenge yourself on weight you use here. Getting them up is the tricky part. You can ask for help/spotting as needed if needed.

B: Metcon (No Measure)

3 sets for quality:

6-10 strict HSPU

-rest :30sec-

6-10 Strict C@B pull ups

-rest 1:00-

Same progression as last week to focus on progressing either in reps or movement you did.
*If you have kipping reps but not strict today you can do a slow controlled lower then kip up out of that HSPU.

Or do proper pike HSPU, meaning hips over shoulders moving vertically.

Or do a pike HSPU from downward dog position but aiming for more of a vertical press and not just a funky push up.

If all above is tough, then do DB Z press.

**Scale to chin over bar or used a band as needed.

Other option today is jumping pull up with a controled slow eccentric phase

C: Metcon (AMRAP – Reps)

3 sets for quality:

Max UB strict toes to rings

:20-:30sec gluten bridge (hips high, no arching lower back)

-rest 1min-
Strict toes to rings keep them strict. Keep your arms straigh too.

Glute bridge should be feeling your glutes, not your lower back. Dont over arch the back, just push your hips into extension.

Tuesday

Monday, December 10th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

quick general mobility/movement flow to restore ROM

2 sets for quality:

:20-:30sec hollow hold

:20-:30sec top of ring support (full lock out)

then going into the AMRAP, we will talk about the skills as we start to go like the RC.

Start at any point in the workout to have a nice flow.

A: Metcon (No Measure)

45min AMRAP:

10-15cal row

:20-:30sec side plank/ES

10-15 cal ski

10m bear crawl fwd + 10m bear crawl backwards

10-15 cal AB

2 TGU/ES

50-100 skips

10-15 box jumps

100-200m run

1-3 rope climbs (legless in a ninja on first rep)

*number of reps based on your ability.

Monday

Sunday, December 9th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

3 rounds:

15m high knees

15m butt kicks

3 SA DB power cleans into 3 SA DB thrusters/ES

A: Thruster (6X5 (building in weight))

From the floor, Reps must be done UB

-Every 1:30-

Now we have 6 sets of 5 reps. So less volume to last week but now aiming to get that weight heavier if our form allows.

B: Metcon (AMRAP – Rounds)

12min EMOM:

1) 15 DB thrusters 22.5/15kg per hand

2) 15 burpees over DB (lateral)

3) 18/12 cal AB

4) Rest/Recover ready to go again
Tough little EMOM but rest minute. You can be pushing the pace right up to the minute if it means you are able to get all the reps out.

Just be sure to move quickly after the AB.

We will stagger the strats so that everybody starts with thrusters and finishes on the AB each round.

Saturday

Friday, December 7th, 2018


CrossFit MSD – CrossFit

W/up : Warm-up (No Measure)

If you are in 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:

4-6 SA DB snatch/ES (all reps one side before swapping)

4-6 SA strict press/ES

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

W/up : Warm-up (No Measure)

If you are in 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:

4-6 SA DB snatch/ES (all reps one side before swapping)

4-6 SA strict press/ES

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

A: Clean and Jerk (15min to find max for the day)

Form over load and remember that max for the day is a max for the day. Not always meaning a PB. Some days it’s there others it is not.

These are full cleans and jerk any style you feel most comfortable with.

B: Snatch Balance (10min to fins a max triple for the day)

As above here to, Form over weight.

Be sure to make this a snatch balance and not just a behind the neck press into an OHS.

If your OHS still needs work, then today just do sets of 3 on the OHS.

For those who have the OHS, really focus on dropping under that bar in one smooth motion.

C: Metcon (No Measure)

4-5 sets @ easy pace to finish:

200m run/250m row/ 15/10cal AB

:30sec FLR on floor

*You pick what you do, mix it up if you like.

This is just a nice easy aerobic and core flush out. Not for time, Not trying to race, Just being smooth and flushing out after a big week.