CrossFit 42 South

Archive for May, 2019


Wednesday, May 8th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

general movement flow to kick start the session

2sets of:

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

:10-:20sec side plank/es

A: Metcon (No Measure)


10 box jumps (step down) pick your own height

10m bear crawl
Focus on jumping and landing high on the box. Trying to be as athletic as you possibly can. Keep hips and shoulders in line with the floor on the bear crawls.

B: Metcon (No Measure)

30min grunt/grinder work:

15m sled push + 15m arm over arm sled pull (using same weight)

15m bearhug sandbag carry

15m SA farmers carry/es

:30sec heavy front rack hold

1:00 east air bike spin
If you can pick up the sandbag to bearhg it, preform a heavy dual KB FR hold carry or a heavy goblet hold carry.

Working on some sled pulls for something different. Attach the rope under the weight plates. Keeping a good arm over arm action on the pulls.


Tuesday, May 7th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

movement flow as a group

then taking some time to learn the new set up for landmine work.

A1: Half kneeling landmine pess (4×8/es @ 21X1)

-Rest 1:00 (rest between sides is your transition time)

Mixing up our single arm work today. Sit as tall as you can. Control the tempo. For a nice flow we will set up a few bars and you can either start on the rows or the press to save the need to set up alot of bars.

A2: 3 POINT ROW (4×8/es @ 21X1)

-rest 1:00(rest between sides is your transition time)

Keep working on this one,

Keep back neutral and cre tight then own each set with great form. Full ROM is rowing the weight to your body not just near.

B: Metcon (No Measure)

4 rounds for QUALITY:

4-6 weighted strict chin ups*

1:00 row/AB @ smooth pace

8-10 strict ring dips **

1:00 row/AB @ smooth pace.
Same as last week here to allow progression and to keep challenging your strict strength.

*If strict weighted chin ups are not there, do 4-6 strict chin ups and if that is still tough use an assistance as needed to make it tough for the 4-6 reps with full ROM. Note chin up is different grip to pull up. Palms facing towards you.

**If you do not have 8-10 push ups, that is where you start today please. If you have push ups but not ready for full strict ring dips, use a little assistance by having the band across the rings to stop the instability (hardest option) or have the band set up so you can put a knee into the band to give a little extra assistance (easiest option). Just be sure that you arnt just bouncing around, neglect training the push up and trying to fast track ring dips will result in injury and will hinder your overall progress.


Monday, May 6th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General movement flow as a group

then before we get into barbell skills:

10 EXPLOSIVE vertical jumps. Aiming to jump as high as you can on each rep. Landing in a solid power position, absorbing your weight, landing with knees tracking toes.

then into some snatch barbell skills as a group.

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


Go every 1:30

take some time to build to a starting weight then build in small umps per set by feel.

Focus on sticking your catch position.

B: Metcon (Calories)


6sets of:

2:30 row/AB (alt each round)

-rest 2:00-
Score is total calories combined. Go at a pace that is sustainable and repetable over the 6 total sets.

This is longer work time than last week by 30sec but you also have an extra 30sec rest time this week.

Trying to sustain last weeks pace or as close as you can

*In rest time complete:

4-8 TTB focusing on linking reps.


Sunday, May 5th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

mobility flow as a group


3 sets

10 air squat

5-7 push ups

15m DB OH carry /es

Front Squat (Build to a 3rm in 10min )

A2: Front Squat (3×3 @ 85-90% of 3rm )

Focus on form at heavy weights

Go every 2:00

elbows high, core tight, hitting depth, not shooting hups back as you stand etc.

Last week was a 5rm, today is a 3rm. The drop sets will be similar weight to last week depending on how you do with the 3rm.

B: Step ups (DB each hand by sides) (3x 20 steps alternating legs )

Every 2:00

Focus on stepping all the way u and through on each leg.

Find a height that has your front leg just below parallel. Not too high.

C: Metcon (AMRAP – Rounds and Reps)


10 DB snatches 22.5/15kg alternating

5 SA DB thrusters/es

:15sec side plank/ es
Quality movement over trying to race. Can go hard on this if your moving well. By moving a little slower and on purpose you will find the movements to be less taxing and therefore end up going faster.

To clarify this isn’t mean to be EASY if you push yourself. Just focus on what you are doing rather than trying to win the race.

Saturday – Partner WOD

Friday, May 3rd, 2019

CrossFit MSD – CrossFit

w/up : Warm-up (No Measure)

4 round

20m SA OH carry + 5 PUSH press -left arm

20m SA OH carry + 5 push press -right arm

:30sec plank hold

5 burpee broad jumps

A: Warm-up (No Measure)

15 RFT:

10 TTB

4 wall climbs

10 burpees
Breaking the reps up as you wish with your partner. I go you go type of style. Between you and your partner the goal is to complete the workout as fast as possible. You do not have to do a set amount of reps each.

Scale as needed


Thursday, May 2nd, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Good mobility flow to get going

2min moderate pace AB/row

-rest 1:00-

1min slightly faster but still moderate

-rest 1:00-

:30sec toughs effort

-rest 1:00-

2x:10sec 97% effort burst with 1:00 rest between

then into some barbell skills as a group then you will have 8min before we start to figure out your starting weight for the day.

A: Metcon (5 Rounds for weight)

5 sets for total weight:

Going every 3:00

5 hang power cleans + 5 shoulder to overhead + 5 front squats (all done Unbroken)
Score will be weight lifted. For a set to count you must complete all the reps unbroken. If you fail you can either score a 0 for that round or drop the weight back and try again as long as the reps are completed unbroken in the 3:00 window/.


Wednesday, May 1st, 2019

CrossFit MSD – CrossFit

w/up : Warm-up (No Measure)

5min movement flow as a group


2 sets of:

10 banded good mornings

:20-:30sec hollow hold/bent hollow hold

5 explosive vertical jumps (solid landing)

A: Metcon (Time)

3 RFT:

10 DB step ups 22.5/15kg/hand/ 24/20″(alt legs)

10 box jumps 24/20″ (step down)
This shouldn’t be a long workout, just a good little short burner before getting into the grinding work.

Focus on good quality step ups, standing all the way u and through.

B: Metcon (No Measure)

25min grunt/grinder work:

30m HEAVY sled push

3-5 sandbag to shoulder or DL

30m HEAVY farmers carry

:30sec heavy FR hold (think about holding weight close or more than your front squat)

1:00 easy spin AB
For this session there isn’t any rush between movements. Focus on quality ratehr than speed. CHallenge the loads you use on some of this odd strength session.

There is only one sled and limited bags, just working togetehr and alternating stating on different movemnts.

For the sandbag, if you are unable to DL it, oyu can work on getting heavy DB or KBs to your shoulders (goblet position)

For the front rack hold, take it from the racks and focus on keeping your core brased and not overextending your back. This will be a new challenge.