CrossFit 42 South

Archive for February, 2019

Friday

Thursday, February 28th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General movement flow to start, aerobic work to raise HR.

– Activation/Rehab

-Practice arm up movements for workout with intent.

A: Metcon (No Measure)

Option A: 19.2 during the pm classes: Will be updated at 12pm when the workout is released.

If you are doing the open, hit this workout in the pm class today or Saturday morning.

If you are doing the open we advise you don’t try to do the MSD workout today.

A: Front Squat (4-4-4-4-4)

EVERY 2:00

Goal is a touch heavier than last week as we are doing 4’s not 5’s

Building in weight

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 10 DB box step overs 24/20″ 22.5/15kg per hand

2) 15 DB power cleans 22.5/15kg /hand

3) 15/10 cal row

4) 50 double unders

5) 10 strict pull ups

C: Metcon (No Measure)

Active cool down work:

12min

1min any machine

100-200m run at smooth pace

Thursday

Wednesday, February 27th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General warm up as a group while prepping for the workout.

A: Metcon (AMRAP – Reps)

2 full sets for total reps/cal:

5x

:30sec row

:30sec rest

:30sec AB

:30sec rest

-rest 1:00-

5x

:30sec shuttle runs (10m sections)

:30sec rest

:30sec no push up burpees onto 25kg plate

:30sec rest

-rest 1:00-
So you will do 5 sets of the rowing/AB then 5 sets of shuttle runs/burpees then repeat.

10m = 1 rep

B: Metcon (No Measure)

10min for quality:

3 TGU/es (back to full TGU this week)

5 lateral box step ups/es (height focus with control ROM)
On step ups focus on good foot, knee and hip control

Wednesday

Tuesday, February 26th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Partner warm up:

One person runs to the fence while the other AMRAPs bear crawls x2sets

Then one person rows 200m while the other AMRAPs lateral box step ups x2sets

then into HS work

A: Metcon (No Measure)

Skill work

10min to play with some handstands:

Having another play with some HS work like last week.

Working on getting that first HS

working on HS holds

HS walking

HSPU

depending on where you are at in your fitness journey.

A: Bench Press (5x 6-8 @ slower down than up)

-every 2:30-

Aim to pick a weight and stay with it.

C: Pendlay Row (5 X 6-8 @ 11X0)

-EVERY 2:00-

Same as last week but no need to pause on the chest but must maintain good form and good ROM.

Tuesday

Monday, February 25th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Here early? Get your heart rate up and break a sweat before class starts.

General movement flows to start

3 sets of:

10 single arm high pulls/es @ slower down than up (same weight extra reps from last week)

:30sec FLR shoulder taps for quality

A: Metcon (No Measure)

Skill work on the ring muscle up:

During this time we will talk about the ring muscle up

Prerequisite: to attempt a safe muscle up is:

5-8 strict C2B pull ups

5-8 strict ring dips
If you are unable to do the above, this 10min session should be spent on getting reps on both movements modifying as needed to help build strength.

Over the coming weeks we will spend some time to talk about some drills to help practice but DO NOT NEGLECT THE STRENGTH

B: Metcon (AMRAP – Reps)

25min EMOM:

1) 10-60 double unders (10 DU = 1 rep)

2) 5-15 cal row

3) 1-3 rope climbs

4) 5-15 goblet reverse lunge steps 30/20kg DB

5) 5-15 cal AB

Monday

Sunday, February 24th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3sets of:

:30sec row @ tough-is pace

4 burpees

:20sec hang from the bar

*between rounds lets get in some general movement flows to help prep for squatting and going overhead.

then 3 sets of

4 broad jumps

10 lateral step overs(band or broomstick set up on the rig)

then into barbell work

A: Power Clean (10 X 3 drop and reset )

Go every 1:15

Starting at 65% 1rm then build to best weight for the day with good form.

B: Metcon (Time)

3RFT with quality focus:

15 SA DB push press/es

15 SA DB snatch/es (all reps on one side before switching)

22.5/15kg DB
No cut off on this one but the goal should be 1minute or less per movment per side so sub 12min is the goal.

Quality reps is the priority over speed. Meaning dont push so hard you form goes to shitty shit sshit. Push hard but maintain quality on this one.

Saturday

Friday, February 22nd, 2019


CrossFit MSD – CrossFit

A: Metcon (No Measure)

19.1: whatever the open workout is.

OR if you did the open yesterday, today you can do the workout that was programmed yesterday

Friday

Thursday, February 21st, 2019

CrossFit MSD – CrossFit

CrossFit Open Workout 19.1
– We will update this once it is released

w/up: Warm-up (No Measure)

Perform your own general warm up consisting of:

– Dynamic Mobility / Movement to restore ROM

– Activation & Rehab

– Practice & warm up movements with intent and awareness.

– Raise your heart rate to moderate level

A: Metcon (No Measure)

Option A 19.1 during the PM classes: will be updated when the workout is released at 12pm 22/02/2019

If you are doing the open, hit this workout in the PM classes today or tomorrow morning.

If you are doing the open we advise you don’t try to do the MSD workout today.

A: Front Squat (5-5-5-5-5)

EVERY 2:00

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

6 dual DB snatch*

6 double DB front rack reverse step lunges

6 burpees

22.5/15kg
*these are like the devils press in regards to DBs coming from between feet to overhead then back down. Only one head of each DB to the floor.

C: Metcon (No Measure)

Active cool down work:

12min

1min any machine

100-200m run @ smooth pace

Thursday

Wednesday, February 20th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General warm up as a group while prepping into the workout.

A: Metcon (AMRAP – Reps)

for total reps:

Tabata intervals on the following

*Rowing for cals

*AB for cals

*KB swings / wall balls (alternating) 32/24kg 9/7kg to 10/9′

*Ski erg for cals

*Air runner for cals
-resting 2min between each tabata interval.

Tabata intervals 8x:20 work, :10 rest.

Score will be total reps combined.

For the KB swings/WB interval you will do 4 of each movement alternating back and forth for the duration of the tabata interval.

B: Metcon (No Measure)

3-4 sets: 5 single arm TGU sit up /es

:20-:30 side plank /es

:20-:30 hollow hold / bent hollow hold
Same as last week to allow some progression and practice on some new core work.

Rather than a set time, focus on getting through 3-4 quality sets.

single arm TGU sit up https://youtu.be/Jq-_lounrOE

Wednesday

Tuesday, February 19th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Partner warm up

One person runs to fence while the other AMRAPs bear crawls

x2 sets

Then one person rows 200m while the other AMRAPs lateral box step overs x2 sets

then into HS work

A: Metcon (No Measure)

10min to play with some handstands: having another play with some HS work like last week.

working on getting that first HS

working on HS holds

HS walking

HSPU

depending on where you are at in your fitness journey!

B1: Push Press (5 x 6-8 )

-rest 1min

aiming to progress from last week. This week super setting with pendlay rows. Extra set too from last week.

B2: Pendlay Row (5x 6-8 @ 11X1)

-rest 1min

onto some 2 arm pulling strength work. Form over load.

Using same bar as push press and just adjust weights as needed during rest times.

Tuesday

Monday, February 18th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Here early? Get you heart rate up and break a sweat before class starts.

general movement flows to start

3 sets of:

8 single arm high pull /es @ slower down than up

:20-:30 HS hold (wall facing – or as high as you can go or even a FLR if upside down scares you still)

Then into the RC skill work

A: Metcon (No Measure)

10min rope climb skill and pracice like previous weeks: Time to practice on the rope again…..

We are starting to see some great progress here.

Again, if this is now ‘boring’ or easy, make it harder by doing legless, L-sit climbs, work on your lowers etc. Learning to be more clean or faster on your rope climbs etc…

For those still learning, this weekly work is going to help you become a ninja on the rope 🙂

B: Metcon (AMRAP – Reps)

25min EMOM:

1) 10-60 double unders (10 DU = 1 rep)

2) 5-15 cal row

3) 5-15 cal AB

4) 5-15 TTB

5) 5-15 burpees
score is total reps completed. To make it easy for counting and scoring, every 10 DU today = 1 rep. This helps to keep the scores a little more far for those who can crush everything but are still learning how to do double unders. Also to encourage you to push the entire workout and not sandbag the other movements and get ‘easy’ reps on the double unders.

Monday

Sunday, February 17th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3 sets of:

:30 cal ski

4 burpees

:20 hang from bar

Following each other through the warm up as there is only 2 ski

*between rounds get in some general movement flows to help prep for squatting and going overhead.

then 2 sets of:

4 broad jumps

10 walking lunge steps

then into the barbell work

A: Metcon (No Measure)

Skill based strength work:

15min on the clock to work on the Power snatch and thruster.

We aren’t recording weight, but you have a chance to build up to a tough not a max out on 2 power snatch T&G + 2 thrusters

After the PS drop the bar then reset for the thrusters.

Go heavy-ish but the focus is on form and skill development. There will be no weight recorded for the day here.

This will also help you determine the weight to use in the workout.

B: Metcon (Time)

3 RFT (12min cut):

15 power snatches

15 thrusters

42.5/30kg
Scale as needed. Same weight for both movements.

The power snatches shouldn’t be ‘heavy’ for you to complete, nor should the thrusters. But the reps and the combination of the movements is what will make it hard.

Saturday

Friday, February 15th, 2019

CrossFit MSD – CrossFit

A: Hang Power Snatch (10min to build to a tough triple for the day)

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP: @ tough but consistent pace

400m run

15 push ups/HSPU

500m row

10 deadlifts 85/60kg

Friday

Thursday, February 14th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5:00 aerobic work to start

then into movement flows to restore ROM

then 2 sets for quality:

10 HEAVY goblet squats

:30sec FLR on floor

10 inch worms

A: Overhead Squat (5-5-5-5-5)

EVERY 2:00

focus on form and quality over getting sloppy just to lift a few more kg’s.

If your OHS isn’t there yet, and you still need more mobility and strength, then today is a great day to talk to your coach for some extra homework you can be doing to help with your movement. Front squats could be an option today to keep those with poor mobility safer or even a goblet squat.

B: Front rack reverse lunge (4 X 6-8/ES @ 20X1)

EVERY 2:30

One more week on this one to progress if possible. Today we are going 6-8 reps because you may be able to keep good form and add weight but may not be able to hold onto that for 8 reps.

Don’t get sloppy please.

C: Metcon (No Measure)

12min skill focus:

3-10 TTB

-rest :30sec-

3-10 C2B/Bar muscle ups

-rest :30sec-

8-16 perfect pistols/lateral box step ups
Focus more on quality of the movement rather than speed. Go slow and smooth. It’s not about how mant reps you do but how well you do those reps. If you are trying for a pistol, you must. be able to control your reps and not just bounce down and up with poor form. If you dont have them we will just work lateral box step ups today, goal is being able to control full ROM without loosing tension and knees caving in.

Thursday

Wednesday, February 13th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Quick general warm up as a group then straight into intervals 🙂

A: Metcon (Calories)

40min intervals fitness:

1min work/ 1min rest

alternate machines every round
Effort is moderate. It will get tough because you are going for so long, but should also feel like you could push a tad faster if needed.

This work is important, especially for those who train the entire week without a rest.

If you have missed a few sessions, your welcome to push a little harder.

B: Metcon (No Measure)

10min AMRAP for quality:

5 single arm TGU sit ups/ es

:20-:30sec side plank/es

:20-:30sec hollow hold/ bent hollow hold
*Take about :10-:15sec rest between movements to allow quick rest before next movment.

Single arm TGU sit up

https://youtu.be/Jq-_lounrOE

Wednesday

Tuesday, February 12th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5min movement flow as a group

then

Grab a buddy and complete the following:

8 over unders each

One runs to the fence and back while the other holds a handstand for as long as possible

then

4 over unders each

then another run to the fence and back while the other hangs from the pull up bar.

A: Metcon (No Measure)

10min skill work:

Handstands, working towards kicking up towards the wall or wall climbs to vertical depending on your ability.

If you have both the above, working on some free standing handstand holds/ handstand walking.

Everyone will be at different levels, but the one thing we want is for everyone to remain safe. work with your coach on this please

B: Metcon (Time)

For Time: (20min cut off)

100 double unders

75 wall balls 9/7kg 10/9″

50 box jumps 24/20″

25 devils press 22.5/15kg / hand
scale as needed

C: single arm DB/KB row (3x 10/es )

Progressing along from last week if possible, but you will be fatigued a bit from your workout. Form over load

Tuesday

Monday, February 11th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flows to start

3 sets of:

:20-:30sec wall sit (add weight if you like)

:20-:30sec FLR on floor

then we will start going over the barbell

A: Hang Power Clean (5-5-5-5-5)

-go every 1:30-

Start tough-ish weight and build each set if form allows.

B: Push Press (5 x 6-8 )

-every 1:30-

From the floor, 6-8 reps today as sometimes it’s tricky to get it right so you may aim for 8 but fail at 6-7 and that is a solid set complete.

C: Metcon (No Measure)

10min rope climb skill and practice like last weeek

continue working on our rope climb efficiency, you guys are making some great progress here.

If your board with this, go L-Sit legless

Monday

Sunday, February 10th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets of:

6 cal AB (legs only)

4 cal AB (arms only)

alternate with a buddy if needed

then

10 leg swings forward/es

10 pass throughs

10 leg swings lateral/es

10 pass throughs

then take some time to build up to your first working set on the front squats

A: Front Squat (10-10-10 @ Slower down than up tempo )

-go every 2:30-

from the floor toady. Power clean the first rep.

Quality over ego. Normally you can squat clean into your first front squat rep, but today we want a strong power clean then start your set of 10 reps.

B: Metcon (AMRAP – Reps)

20min EMOM:

1) 6-20 cal AB

2) 6-20 KBS 32/24kg

3) 6-20cal row

4) 6-20 burpees

5) REST
Score will be total reps you manage to complete. We will stagger out the starts if needed to allow a nice flow of this workout.

Please transition quickly so you arnt holding others up.

You dont have to pick a number and just do that each round. You can go up and down as you like, just keep a tally of reps completed for your score at the end.

Saturday

Friday, February 8th, 2019


CrossFit MSD – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

30min AMRAP:

400m run

10 TTB

18/12 cal AB/row

10 push ups (hand release)

10 KB swings

Friday

Thursday, February 7th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5min aerobic work to start

into movement flow to restore ROM

then 2 sets for quality:

10 HEAVY goblet squats @ 20X1

:30sec FLRon floor

10m inch worms

A: Front rack reverse lunge (4×8/es @ 20X1)

every 2:30

like last week, try to improve on weight and form.

B: Metcon (Time)

2 RFT: (10min cut off)

20 thrusters 35/25kg

20 bar facing burpees

Thursday

Wednesday, February 6th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5min aerobic

*EMOM

5 broad jumps (focus on being powerful to carry over onto our cleans)

A: power clean and jerk (Build to last weeks 5rm that you did for T&G reps)

If you didn’t do this last week, just build to something tough but manageable

B: power clean and jerk (10 X 2 T&G EMOM)

*Less weight if needed.

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 devils press 22.5/15kg

15 TTB