CrossFit 42 South

Archive for May, 2019

Saturday

Friday, May 31st, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Good mobility flow to start

2min moderate AB/row

rest 1min

1min slightly faster but still moderate

1min rest

2x:30sec tough-is effort

rest 1min

2x:10sec all out burst

rest 1min between efforts

then start prepping the AMRAP

A: Metcon (AMRAP – Rounds and Reps)

30MIN Partner AMRAP:

80 wall balls 10/9′ 9/6kg

150 double unders

10 wall climbs

30m DB front rack walking lunge 22.5/15kg
One athlete working at a time. Sharing the work load as needed between you both.

Friday

Thursday, May 30th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3-5min aerobic work to start

movement flow

2sets of:

6-10 barbell good mornings

6-10 v-ups or tuck ups

5 no push up burpees to vertical jump

then 5min to prep barbells and plates before the clock goes on for the PC and jerk. Use this 5min to do whatever you need to do to prep so you get the full 10min

then prepping into the workout fr the day.

A: power clean and jerk (Build to a heavy single in 10min )

B: Metcon (AMRAP – Reps)

25min EMOM:

1) 7-15 cal AB

2) 7-15 cal ski

3) 7-15cal row

4) 4-6 power clean and jerks 70/47.5kg

5) rest recover
Score is total calories/reps completed.

The weight is a little heavier than ‘grace’ last week but done under more fatigue. Using what you did last week as a guide to what weight you beleive you can do today.

Thursday

Wednesday, May 29th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

2sets of:

10m inch worm

10m bear crawl

2 sets of:

:15-:30sec plank rotations/es (or just regular side plank if unable to hold for :30sec)

10 SA high pull/es

A1: Single arm landmine press (4×8/es @21X1)

-rest is transition to sled for pull-

moving from half kneeling to standing. Keep core tight. Feet are in line, not staggered.

A2: Arm over arm sled pull (4x30m (up then back/work quickly))

-rest 1:00 after you complete your sled set-

Another crack at this one team

C: Metcon (AMRAP – Reps)

10min EMOM:

4-8 C2B

4-8 burpees

all done in the same minute
Score is total reps completed at the end on the EMOM

Modify C2B to pull ups if you have them or scale down with band assist/jumping pull ups, ring rows.

The goal is to be able to complete the reps each minute.

Pick reps that challenge YOU. Not worrying about what everyone else is doing.

Wednesday

Tuesday, May 28th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

:30sec AB

:30sec rest/walk

:30sec row

:30sec rest/walk

:30sec Ski

:30sec rest/walk

X2 sets @ faster second time around than first round

2sets of:

8 SL RDL’s/es DB by side, no weight if balance is off

10 standing pallor press/es

*Same warm up as last week, focus on trying to improve. Getting some great feedback on people getting their mammies going

Keep it up

A: Deadlift (5-5-5-5 @ 11X1)

Evert 2;30

Control lower, pause at the bottom, not momentum. Form over ego and load as always. Keeping back in a good position etc.

Can build in weight

B: Metcon (No Measure)

25min grinder effort:

NOT FOR TIME OR SCORE

45m sled push (extra distance to what we have been doing)

2-3 sandbag over shoulder

30m bearhug sandbag carry (drop at 15m then pick it up again)

2-3 rope climbs (legless first rep if you can/want)

2 TGU/es

1min easy AB spin
Just grinding through, focus on quality and practicing odd movment conditioning and strength

Tuesday

Monday, May 27th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Good mobility flow to start the session

2min moderate AB/Row

1min rest

1min slightly faster but still moderate

1min rest

2x:30sec tough-is effort

1min rest

2x:10sec burst all out with 1min rest between efforts.

then 10 vertical jumps focus on being very explosive

Then barbell skills as a group before we start snatching

A: Snatch (Building to a tough 3reps in 15min )

Not T&G

Focus on quality over load but if your feeling it and moving well, then get after it.

These are full snatches. Power if you need to based on mobility restrictions etc.

B: Metcon (No Measure)

Intervals, no score, just WORK:

8 sets alternating between row and AB (4 on each):

2min AB/Row @ 10min/2km pace ***

-rest walk 1min-
*** +/- a little based on your ability. You may need to dial it back a little or you may need to speed it up a little becasue you didnt tap into your true potential in previous weeks testing.

C: Metcon (No Measure)

Optional core work/cash out:

2 sets of:

5-10 strict TTB

:10-:30sec hollow hold/bent hollow hold

10 pallor press/es
Again this isn’t scored today. This is just optional extra work if you have the time and want to do it.

Monday

Sunday, May 26th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3min aerobic

movement flow with a focus on getting your squat feeling good

Partner warm up

while one person holds a wall sit the other will complete 10m inch worm

X2

then a few minutes before we put the clock on to start on the FS 1rm today.

A: Front Squat (Build to a 1rm in 10min )

Form over ego please. This means you can chase heavy weight if your form allows. Knees not caving in, back not rounding out, not squatting to your full depth just because you want to lift more weight etc.

B1: Bench Press (8-8-8-8 @ 11X1)

Go every 2:00

Building in weight if able

B2: Goblet Reverse Lunge (4 X 18/alt legs )

go every 2:00

Same as last week, progress the weight is you can. Get those legs really popping.

C: Tabata burpees (AMRAP – Reps)

8X

:20sec work

:10sec rest

Score is total reps

Saturday

Friday, May 24th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5 easy rounds

:30sec row

:30sec FLR on floor

:30sec AB

12 Russian twists

A: Rope Climb (10-15 REPS FOR QUALITY )

B: Metcon (No Measure)

Agema Winter Wars workout:

Based on class size being a little smaller, we will just plan to do the Agema Winter Wars workout for those who show up to class or even d the masters league workout.

Friday

Thursday, May 23rd, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3-5min aerobic work to start of your choice

then into movement flows

2sets of:

10 barbell bent over rows 10 v-ups or tuck ups

5 no push up burpee broad jumps

then 5 min to prep the barbell and plates before the clock goes on for the PC and jerk. Use the 5min to do whatever you personally need to do to prepare so you get the full 10min.

then prepping into the workout for the day.

A: power clean and jerk (Build to a heavy single in 10min )

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
62.5/42.5kg

any style clean and jerk. Power is most common as it is the fastest.

Modify the weight to something that you can complete in under 5-6min while staying true to good form

-REST 5min before starting the EMOM-

C: Metcon (Calories)

16min EMOM:

1) 8-16 cal AB

2) 8-16 cal SKI

3) 8-16 cal ROW

4) rest/walk/recover
score is total calories

Thursday

Wednesday, May 22nd, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5x :10sec burst @ 90% any machine

*Not an all out sprint, just stay below that top speed

-walk rest a little before the next effort-

2sets of:

8 SL RDL/es (DB by side, but no weight if balance is off)

10 standing pallor press/es

*same warm up as last week, focus on trying to improve.

A: Front Squat (Find a 10rm for the day in 15min)

Another crack at this one as you may have a bit more in tank from last week. With higher reps it can be tricky to gauge but now you have done this you know what you can do.

B: Metcon (No Measure)

25min grinder work:

30m sled push

3-5 sandbag to shoulder or over shoulder

3 wall climbs (control up and down)

8 single arm DB by side step ups alternating

1min easy AB spin
Quality focus on all the above

Wednesday

Tuesday, May 21st, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Movement flow as a group

2sets of:

:15-:30sec side plank/es

10 single arm high pulls/es

1: Half kneeling landmine pess (4×8/es @ 21X1)

-rest is your transition to sled for pulls-

One more week to try and progress on this one.

A2: Arm over arm sled pull (4x 30m (up then back work quickly))

-rest 1:00 after you complete you sled set-

Having another crack on this one too

B: Metcon (Time)

5RFT: (12min CAP)

11 pull ups

55 double unders
Rx+ Chest to bar

Modify

Jumping pull up or band assistance

adjust double unders as needed.

Tuesday

Monday, May 20th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Good mobility flow to get going

2min moderate AB/row

-rest 1:00-

1min slightly faster but still moderate

-rest 1:00-

2x:30sec tough-is effort

-rest 1:00-

2x:10sec all out burst

-rest 1min between efforts.-

Then 10 EXPLOSIVE vertical jumps working on being super explosive.

Then barbell skills as a group before starting on snatches

A: Hang Snatch (3-3-3-3-3)

Every 2:00

These are full snatches today. If you dont have full snatches yet, work on power snatch + overhead squat. If you don’t have OHS at all, then just working power snatch and talk with a coach as to waysyou can improve your overhad squat mobility.

B: Metcon (No Measure)

Two options today:

Which ever you didn’t do last week is what you will do today.

Op 1: 2k Row (Time)

Max Effort 2k Row

Op. 2: 10min max Assault bike cals (Calories)

Using your pacing work over the last few weeks as a guide on how fast you think you can go.

C: Metcon (AMRAP – Reps)

Cash out:

5 sets for total reps

:30sec max burpees

:30sec rest
Make sure you fully extend your hips at the top of your burpee please.

Monday

Sunday, May 19th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3:00 aerobic then into general movement flow with focus on getting that squat feeling good.

Partner warm up

While one person holds a wall sit the other will complete 15m bear crawl

x2

then you will have a few minutes before we put the clock on to start the back squat.

A: Back Squat (Build to a 1rm in 10min)

Form over ego pplease. This means you can chase heavy weight if your form allows. Knees not caving in, back not rounding, not squatting to your full depth just because you want to life more weight etc.

B: Goblet Squat (5×8-12 @20X1)

every 2:00

Same as last week, progrss your weight if you can. Get those legs really popping.

C: Single arm overhead walking lunge (4×10 steps/es)

-Go every 2:30-

Both sides complete in this time, rest as long as you need between sides as long as the work is done UB and in the 2:30

Tough weight on this. Focus on good lock out overhead and good lunge form. If regular lunges are a challenge, do a front rack or no weight.

Saturday

Friday, May 17th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5 easy rounds:

:30sec row

:30sec FLR

:30sec AB

12 russian twists

A: Push Press (5-5-5-5-5)

Every 2:00

From racks

Building

B: Metcon (AMRAP – Rounds)

odd object strength:

4-5 sets of:

30m sled push

-rest :30sec-

3-5 sandbag over shoulder

-rest :30sec-

30m farmers carry

-rest :30sec-

15m SA OH carry/es

-rest :30-
For the sandbag if you are unable to DL it, use a heavy DB and get your forearms under it and stand it up off the floor and back down. Also known as a zercher squat.

Friday

Thursday, May 16th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3-5min aerobic work to start your choice

movement flows

2sets of:

10 barbell good mornings

10 v-ups or tuck ups

5 broad jumps

then 5min to prep barbells and plates before the clock goes on for the PC. Use this 5min to do whatever you personally need to do to prep so you get a full 10min.

then prepping into the workout for the day.

A: Power Clean (Build to a heavy single in 10min )

B: Metcon (AMRAP – Rounds)

30min EMOM:

1) 5 power cleans @ 70-75% of best single

2) 7-16cal AB

3) 1-2 rope climbs (1st legless if able)

4) 7-16 cal row

5) rest/walk
The PC is meant to be pretty heavy but not too heavy you fail reps. You pick the weight based on your ability. If you have just it a massive PB and you are more experienced with the PC you will find the % tough but if you are still learning you may find the % pretty easy. This is why you have a range to work within.

Thursday

Wednesday, May 15th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5x :10sec burst @ 90% on any machine

*Not all out, just staying below that top speed

-walk rest a bit before next effort-

2 sets of:

8 SL RDL’s/es (DB by sides, but no weight if balance is off)

10 standing pallof press/es

*We did the RDLs last week in the warm up, Progressing in form and quality over load.

A: Front Squat (Find a 10rm for the day in 15min )

higher rep RMs can be tricky to determine how heavy to go. As you warm it up, do 3-5reps at a time to not fatigue yourself. Have a weight in mind then go get after it. If after that you feel like you can go heavier then go get it.

B: Metcon (Time)

FOR TIME: (15min CAP)

15 box jumps 24/20″

15 wall balls

15 no push up burpees

30 box jumps

30 wall balls

30 no push up burpees

45 box jumps

45 wall balls

45 no push up burpees
The goal is you just keep moving. Avoid standing around being completely idle and doing nothing. Just keep chipping away. I encourage you all to step down from the box jumps and to modify the workout to allow you to keep moving with the goal on being able to get close to finishing within the cap.

Wednesday

Tuesday, May 14th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Movement flow together as a group

2sets of:

:15-:30sec side plank/ es

10 single arm high pulls/ es

A: Half kneeling landmine pess (4×8/es @ 21X1)

-rest is transition time between sides-

Going to keep this the same this week to allow you all to progress.

A2: Arm over arm sled pull (4x 30m (up then back/work quickly))

-rest 1:00 after you complete your sled pull-

There is onlt one sled, so rest breaks will vary a little. Try to bend from the hips and get your chest low and then pull with full range from side to side. The weight should be challenging but yiu should be able to keep a good arm over arm action not needing to use one side more than the other.

B: Metcon (No Measure)

4 ROUNDS FOR QUALITY:

3-5 strict weighted pull ups

5-8 pike HSPU

25-50 double unders

-rest 1:00-
As previous weeks if you can’t add weight, just make the pull ups tough for that 3-5 rep range. For the pike HSPU, if you are getting your hips perfectly over your shoulders and these are now getting easy for this rep range, put hands on DB’s to add a deficit (adding extra ROM) and changing hand position.

For double unders if 25 is still a little tricky just do 1min of deliberate practice.

Tuesday

Monday, May 13th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Good mobility flow to get started

then

2:00 moderate AB/Row

rest 1:00

1:00 slightly faster AB/Row

rest 1:00

2x :30sec AB/Row tough effort

rest 1:00 between efforts

2 x :10sec burst all out effort

rest 1:00 between efforts

then 10 vertical jumps working on being explosive. Then into some barbell skills before snatching

A: Power Snatch (3-3-3-3-3)

Not touch and go

Every 1:30

aiming to progress along from last week.

B: Metcon (No Measure)

Tow options today:

You have two options to pick from here and whatever you don’t get done this week you will do next week.
Use you pacing work over the last few weeks as a guide to how fast you think you can go.

OP1: 10min max Assault bike cals (Calories)

Opt2: 2k Row (Time)

Max Effort 2k Row
You wont be looking at cal/hr but distance/500m but you can figure out what that pace is by switching the screen back and forth along with matching your effort to the pace you would like to achieve.

C: Metcon (Weight)

Cash out:

For QUALITY, not time but still moving with intent:

50-100 Russian KBS @ pick your own weight
You should be able to do at least 10-15 UB at the weight you choose.

Focus on keeping the feet glued down to the ground, driving through your heels and as the bell comes up and through not over extending your lower back. Staying tight (hollow) at the top.

This isn’t for time This is for QUALITY and is a nice litte cash out for the day.

Monday

Sunday, May 12th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3:00 min aerobic warm up then

3 sets of:

15m high knees

15m butt kicks

lunge flow/es

5 burpees

A: Goblet Squat (5x 8-12 @ 20X1)

Every 2:00

If you give these a real crack it will be alot more challenging that you think.

B: Dumbbell by side step ups (4 x 12 steps alternating legs)

Every 2:00

Less reps than last week, extra set. Goal is to go heavier.

C: Metcon (No Measure)

12min aerobic flush out and work some moderate breathing:

Move from one machine to the other going at a smooth pace to get blood flow, work on some breathing but not over exerting yourself.

Saturday

Friday, May 10th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

10min easy AMRAP

:30sec row

10 banded goodmornings

5 inch worms (arms only)

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

EVERY 2:00

Can increase weight each set

B: Push Press (5-5-5-5-5)

EVERY 2:00

Cane increase weight each set

From the racks today

Friday -Partner workout

Thursday, May 9th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General movement flow to start

2:00 moderate AB

-rest 1:00-

1:00 slightly faster AB

-rest 1:00-

2x :30 tough-is effort

-rest 1:00-

2x :10sec burst all out

-rest 1:00 between bursts-

then into prepping for the workout

A: Metcon (AMRAP – Rounds and Reps)

30MIN partner AMRAP:

1 rope climb (legless if able)

10 cal any machine

3 devils press 22.5/15

10 cal any machine

5 burpee box jumps
This workout is a ‘i go, you go’ style workout. So you do a rope climb then they do 10cal then you do the devils press they do the 10 cal then you do the burpees then they climb the rope etc….