CrossFit 42 South

Archive for December, 2018

Friday

Thursday, December 6th, 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 again this week. So mouth shut, breath only through your nose.

Don’t freak out, you will be okay. If you did this last week you know what to expect, aim to improve your breathing.

Then…

2 sets:

10 KB swings

10 banded good mornings (wider stance)

:20-:30sec hollow hold

A: Sumo Deadlift (Build to a heavy 5reps in 20min @11X1)

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

*If ring pull ups are hard, go very strict hard ring rows. If they are easy, practice false grip and pulling to your chest.

sumo deadlift

http://youtu.be/q4iR6UTFw-o

*Yes same as last week, as a lot of this was new to most people with the DL variation and ring pull ups. So another week to have a crack.

B: Metcon (AMRAP – Rounds)

12min EMOM:

1) 20 burpees

2)20/15cal AB/Row (alt each round)

3) REST
Can you do this RX? Scale as needed, but this is a challenge, how hard can you push yourself?

There is no shame in scaling to your ability, but for some of you this will be possible.

Get after it and Happy FriYay

Thursday

Wednesday, December 5th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

1min row/run/ski/bike

*After each 1min complete 3 single arm DB thrusters/ES (increase the weight each round if possible)

*This is to work some unilateral strength and stability to iron out any kinks you may have from side to side.

then into warming up our thrusters.

AA: Thruster (10-10-10-5-5-5)

From the floor. Reps must be done UB.

Every 2:00

A2: Thruster (10-10-10-5-5-5)

Same as last week but today we have 3 extra sets but these extra sets we cut the reps in half meaning you are now able to go heavier. This is now going to feel like ‘bardio’ meaning cardio with a barbell.

Score is best 10 and best 5reps.

No more than 5kg jumps per each lot of reps. Can make a larger increased after last set of 10reps into first set of 5 reps though.

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 box jump on and overs 24/20′

10 ground to overhead with plate 20/15kg

10 step up alt legs (no weight, must stand all the way up on top of the box)

Wednesday

Tuesday, December 4th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

Quick general movement flow to get started and restore ROM

3sets for quality:

:20-:30 sec hollow hold

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

15m high knees + 15m butt kicks

then straight into the AMRAP. Increasing weight, reps etc as you start to work through it.

A: Metcon (No Measure)

40min AMRAP @ moderate effort:

15/10cal row/ski/AB (alt each time)

25-50 double unders

5-10 TTB

10 cossack squats alt sides (good form and ROM based on your ability)

2 TGU/ES (challenge yourself with weight)
The goal is to just keep moving the entire session. Keeping pace below the OMG im going to die threshold and working on some of the movements here and focus on quality.

40min non stop working out is going to be great for your endurance and also a chance to better yourself on the other skills.

Tuesday

Monday, December 3rd, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

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

One person swings a KB while the other completes 10 V ups.

Then one person does an air squat while the other completes 20m bear crawl.

Then one person SA farmer carry 20m/ES while the other is rowing @ moderate-tough effort.

Then 10min on the clock to quickly build to a tough but not max on the following complex:

6 DL + 5 HPC + 4 PJ

* all reps done UB

A: Metcon (Time)

5 RFT: (20min cut off)

1 round of DT

run 400m

*DT is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks 70/47.5kg

Scale as needed
Scale so you arn’t taking forever to complete 1 round of DT. Max time is 2min, ideal time is 1:00-1:30 as after 1 round you will find your pace drop off.

The cut off is allowing 4min per round which is 2min per movment. This could be tough so scale as needed.

Monday

Sunday, December 2nd, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

2 sets:

15 band pull aparts

20 shoulder taps alt sides (controlled reps, no leaning to counter balance)

5-8 scar pull ups

then start prepping for 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 7rm for the day @11X1)

One more crack at 7rm incase you had a little bit more in the tank

B: Metcon (3 Rounds for reps)

3 sets for quality:

6-10 strict HSPU*

-rest :30sec-

6-10 strict C2B pull ups**

-rest 1:00-
*If you have kipping HSPU but not strict today you can do a slow controlled lower then a kip up. Or do proper pike HSPU, meaning hips over shoulders and moving vertically.

Or do a pike HSPU from down dog position but still trying to make it more of a vertical press and not just a funky push up.

If all of this is too tough, do DB Z press.

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

Other option today is jumping pull up with controlled eccentirc. Set a box or plates up under your feet and jump as much as needed but as little as possible, then trying to not just fall back down but rather control yourself as much as possible. Can use your feet to self spot yourself on the way down.

C: Tabata burpees (AMRAP – Reps)