CrossFit 42 South

Archive for July, 2019

Thursday – Functional bodybuilding

Wednesday, July 31st, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets for quality:

10 banded face pulls

:10-:20sec single arm KB bottom up holds/es

:15-:30sec hollow hold (keep lower back pressed into floor)

A: Dumbbell bench press (3×8-10 @ slower down than up )

Build up to a challenging weight then hit your 3×8-10reps

Hit a working set every 2:00

B1: Half kneeling landmine pess (3 x 6-8/es @ slower down than up )

-rest 1:00-

Using your weaker side as a guide to how heavy you will go today.

B2: single arm DB/KB row (3 X 6-8/es @ slower down than up )

-rest 1:00-

as above

C: DB/KB skull crusher (50 DB skull crushers on floor )

– Intensity is a weight that is tough for 8-12 reps upfront.

-rest :30-:60sec between your sets

*Keep your lower back pressed into the ground, don’t allow back to arch. Posterior pelvic tilt, like a hollow hold.

Incase you are unsure on what this is:

http://www.youtube.com/watch?v=ncGzpjBsrtk

Wednesday – Aerobic + strongman/odd object grunt work

Tuesday, July 30th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

We will pretty much get straight into this one today.

Thank you to everyone who is getting into this and embracing the aerobic progressions the same as you would a strength progression.

Those who are skipping this because they just don’t want to do it, you are missing out. Building your aerobic capacity won’t just help you in your aerobic capacity won’t just help you in your workouts, but also your ability to recover between sessions. even strength sessions. If you can recover faster, you can do more and higher quality work and therefore get stronger.

A: Metcon (No Measure)

45min AMRAP @ consistent pace:

500m row/ski

50 double unders

2-4 sandbag over shoulder

30m sled push @ heavy (up and back within 1min)

20/15 cal AB/Run

30m farmers carry @ tough weight (use handles or heavy KB/DB)
No score on this one today, just working and grinding away. Getting in some odd object work in while continuing to build and work your engine.

Tuesday – Cleans + Lunging and TTB skill/strength

Monday, July 29th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

1 min cardio

10 elbow throughs (front rack)/es

10 cossack squats (as low as you can while keeping foot flat to floor)

5 down facing to up facing dogs with toe touches/es

X2 sets for quality

then prepping into cleans

After cleans, we will then have 5min to prep and go over lunging and TTB work.

A: power clean + hang clean (10 sets going every 1:15)

Start at approx 65% and building by feel and as perfect form allows.

The focus today is on quality and practice rather than trying to go crazy heavy and just rip weight up anyhow. Now, if you are dialling in your tech and moving well you can go heavy. The limiter in this complex should be the power clean. If you power clean it, you should be able to make the hang clean as you get to drop under the bar more and not need to get it moving as high.

B1: Dual KB front rack walking lunge (5 x 16 steps )

-rest 1:00-

Really keep these perfect. No hips shooting back as you stand. Stepping up and through on each rep. Keeping your knee tracking your toes. Chest staying tall and not dropping down.

If your walking lunge is a little off, don’t use weight.

For KB rack position, the KB is between the bicep and shoulder, not just on top of the shoulder.

B2: Toes-To-Bar (5 x 8-15 (UB))

-rest 1:00-

If these are tough, do knees to chest or knee raises. If you can do some toes to bar but not 8 you can do a few mini but quick sets.

The goal is to work on linking your TTB reps today. Even if you start linking a close to bar or knees to chest, that is great progress.

Monday- Strength and intervals

Sunday, July 28th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2-3min movement flows to start

then

2sets of:

8 single arm press/es @3030 tempo

*this is :3sec press and lower. Harder than it may seem, 1 set takes 48sec.

5-10 high quality ring rows @11X3

then 5min to build/prep for the push press and go over points of performance on the barbell and the ring rows.

A: Push Press (10-10-10-10-10)

Every 2:00

From the floor

A guide starting weight will be the weight you used in previous weeks for the strict press + push press + push jerk complex. Then build by feel.

B: Metcon (Calories)

5 sets for total calories + reps:

:30sec AB

-rest 1:00-

:30sec burpees

-rest 1:00-

:30sec row

-rest 1:00-
Go HARD today. See how hard and fast you can go. This may look simple but if you really send it, this will get you.

If you don’t have the ability to go that hard yet, you will still get in a good workout, just do your best.

Saturday – Open gym

Friday, July 26th, 2019


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

Open gym come in and catch up on a missed workout or use this time to do something you want to get better at.

Friday – Lifting then Partner workout

Thursday, July 25th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3 ROUNDS:

10m inch worms

10 Russian KBS

then into barbell skills

A: power clean and jerk (10min to build to a tough single for the day )

B: Metcon (Time)

Partner Workout:

FOR TIME:

100 power clean and jerks @ 62.5/40kg

Before being able to start doing reps and before every change you and your buddy must complete the following:

15/10cal AB/row

8 burpees
The workout is over once all clean and jerks are completed and both players have also completed equal rounds on the change over work.

This is a BIG workout…..please modify as needed. The airbike and burpees should be taking :45sec or less each. Modify to stay within this range.

Thursday-Squats + single leg strength + core

Wednesday, July 24th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

1min cardio

10 ring rows + :30sec FLR on floor + 10 cossack squats

X2sets for quality

then prepping into the lunges and squats

A: Front Squat (Build to a tough 4 reps for the day in 12min @22X1)

last week we did this for a 5reps. Goal is to go heavier if form allows.

Stick to the tempo…..Hold good form. Core stays engaged, keeping tension. Chest up, elbows up. Knees tracking toes, maintaining arch in your foot.

B: Front rack reverse lunge (5 x 16 alternating legs )

Every 2:00

or

work with a buddy and just go i go you go style.

we did back rack reverse lunge last week. adding some varitation

this is more endurance than pure strength but the focus is on quality lunges and building up your strength from your weaker side to your stronger side.

Hold good form on these. Not shooting the hips up as you stand, knees tracking toe, back knee kisses the floor (no slams)etc.

C: Metcon (No Measure)

Core finisher:

50 strict TTB/ strict-ish/knees to chest/ knee raises
EVERY BREAK 15M BEAR CRAWL.

Wednesday – Aerobic intervals

Tuesday, July 23rd, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

We will pretty much get straight into this one today.

Thankyou to everyone who is getting into this and embracing the aerobic progressions the same as you would the strength progressions.

Those who are skipping this because they just don’t want to do it, you are missing out. Building your aerobic capacity won’t just help you in your workouts, but also in your ability to recovery between sessions. Even strength sessions. If you can recover faster, you can do more better quality work and therefore can get stronger.

A: Metcon (Calories)

4 Sets aerobic intervals:

This is building on previous weeks. Really starting to push your pace and aiming to hold on the best you can as these intervals get longer.

You have a little more rest for last week now.

In your rest, walk, breath, recover.

2min row

1:30 rest

2min AB

1:30 rest

2min Ski

1:30 rest

2min Runner

1:30rest
Remember score is lowest calories on each machine added together.

Tuesday – Oly lifting + Crossfit

Monday, July 22nd, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2 min aerobic work

1 TGU/es

15m Over head carry/es

5 vertical jumps

X2 sets

A: Hang Power Snatch (10 X 3)

-Going every 1:15

Start at approx. 65% of your 1rm and building by feel for the day with quality being the main focus.

B: Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

20 burpee box jumps 24/20″

20 C2B pull ups

20 burpee box jumps 24/20″

20 TTB
– Modify to pull ups or jumping c2b pull ups.

– modify the height of the box if needed then modify to step up then reduce the number of reps to what suits your fitness level.

-Modify TTB to close to bar, knees to chest, knee raises or something on the floor like v-ups or sit ups.

Monday – Upper body barbell complex + Deadlifts

Sunday, July 21st, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3min for aerobic work straight up then into

3 sets of:

10m inch worm

8 single leg RDLs /es (DB on opposite side)

:20-:30 PROPER hollow hold
Shoulders off the floor, lower back pressed into the ground on the hollow holds.

For RDLs, use no weight if you are having a hard time with balance. Back stays flat and this looks like a deadlift on one leg. Your knee bends a little, hinge at the hips and your back doesn’t flex/round at all.

A: 5 Strict Press + 5 Push Press + 5 Push Jerk (5 working sets building to a max for the day. )

All done unbroken and from the floor

Go every 3:00

the strict press will be the limiting factor in this complex and this will be a total shoulder burner….

We did this last week the goal is to progress on what you did.

B: Deadlift (7-5-3-7-5-3)

-EVERY 2:00-

*5min to find first wokring set then clock goes on and we all start sets at the same time.

Second wave should be heavier than the first. Record your heaviest 7-5-3 reps for the day.

The first wave is work but leaving a bit in the tank to be able to build for that final wave.

FORM over just lifting the weight as always. Lift for quality not ego.

B: Deadlift (5 REPS )

B: Deadlift (3 REPS )

C: Metcon (No Measure)

10min to flush out:

Stretching and light air bike/walking to flush the body out after a solid strength session.

Saturday – Open Gym

Friday, July 19th, 2019


CrossFit MSD – CrossFit

Warm-up (No Measure)

Open gym today, come in and catch up on a missed workout or do something you wish to work on 🙂

Friday – Snatching + Partner fun

Thursday, July 18th, 2019


CrossFit MSD – CrossFit

W/IUP: Warm-up (No Measure)

1min aerobic work (any machine)

1min movement flow

X2 sets.

A1: Turkish Get Up (2X3 TGU/es)

rest :30sec

A2: Single leg DB by side RDL (2X8/es)

DB’S in each hand by sides

PERFECT FORM

*Keep back flat, do not round, moving at the hip not the back. Do not use weight if you are unable to do this movment without weight.

B: Hang Power Snatch (5-5-5-5-5)

EVERY 2:30

*In rest time get in 1 rope climb. legless is you can.

For the snatch, focus on moving well over the weight. Be sure you are focusing on pulling under the bar and not trying to just lift it up without dropping under.

If you are unable to power snatch and muscle snatch will work or even power clean. Depending on you ROM limitations and aility etc. A coach will guide you

C: Metcon (Time)

Partner WOD:

For Time (20min cut off);

250 burpees

*before every change complete 10 KB swings 32/24kg

Thursday – Handstand/Double under skill + aerobic interval training

Wednesday, July 17th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

today no fluffing about. Just getting straight into it.

Getting some aerobic work in before class if able.

15m tippy toe walk

15m bear crawl

X2 sets

then straight into the skill AMRAP

A: Metcon (No Measure)

Skill focus AMRAP:

10min of:

10-20sec wall facing HS hold with shoulder taps (each tap = 1 rep)

20-50 double unders (cap at :45sec)
* The wall facing shoulder taps are going to be a great way for yoou to learn how to shift your weight to carry over to HS walking.

This can be done in a pike position on a box too if wall facing is a little challenging for you. You can still just wokr on kincking into HS if that is still tricky for you also.

B: Metcon (Calories)

Aerobic Intervals:

4 sets of:

1:30 row

-rest 1min-

1:30 AB

-1min rest-

1:30 ski

-rest 1min-

1:30 Assault runner

-rest 1min-
Score will be your lowers cals on each machine added up like previous weeks.

So you might get 33,30,31,27 in your first round but end up dropping back to 20, 18, 19, 17. Your score would be the lowest numbers added up. The incentive is to go as fast as you can while beng able to hold onto that pace. You need to work for it, it wont come easy. Do what YOU are capable of doing though.

Wednesday – Front Squats + single leg strength/endurance + core

Tuesday, July 16th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

1min cardio

10 ring rows + :30sec FLR on floor + 10 cossack squats

X2 sets for quality

then prepping into the front squats

A: Front Squat (Build to a tough 5 reps for the day in 12min @22X1)

Strict to the tempo…Hold good form. Core stays engaged, keeping tension. Chest up, elbows up. Knees over toes, maintaining arch in your foot.

B: Back rack reverse lunge (5X 16 alternating legs )

every 2:00

or

work with a buddy and just i go you go speed.

this is more endurance than pure strength but the focus in on quality lunges and building up your strength form you weakier side to your stringer side.

Hild good form on these. Not shooting the hips up as you stand, knee tracking toe, back knee kisses the floor, (no slams) etc…

C: Metcon (No Measure)

Core finisher:

OPTIONAL if you have time and want it.

2 sets of:

:20-:30sec side plank/es

10-15 hollow rocks/ bent hollow rocks/ bent hollow hold

10 gluten bridges with :3sec hold at the top
For the glute bridge relly focus on getting the work in your glues not your lower back or hammys.

Tuesday – Pulling strength and Tabata

Monday, July 15th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

8min EMOM

1) 10 banded face pulls + 5 no push up burpees

2) 10m tips toes walking + 10m high knees

*going at a warm up pace not. workout pace.

then some time to set up and prep for your first working set on pull ups.

*during rest break on the pull ups, use some of this time to prep some boxes for the tabata intervals, only needing 4 boxes out max.

A: strict pull up (5 x ME UB )

Every 2:00

If you can do 12+ reps, do strict chest to bar today. If you are unable to preform strict pull up yest, use a band assistance standing on the band on in the band. Focus on full ROM and setting yourself up so 6-8 reps is tough.

B: Metcon (AMRAP – Reps)

Tabata for total reps :

A) Tabata AB/ROW for total calories

-rest 2min-

B) Tabata box jumps 24/20″ (step down)

-rest 2min-

C) Tabata ROW/AB for total calories

-rest 2min-

D) Tabata TTB for total reps

Tabata is :20work/:10sec rest X8
Score will be your total calories and reps added up at the end.

While working on the movement you are on, just keep a running count in your head then at the end of the interval write down your number and you can then add it all up at the end.

Start on either AB or row, Either way whichever you do second will be tough so there isn’t really a ‘hack’ in which allows you to get more reps. One way isnt easier or harder than the other.

Monday – Upper body barbell complex + Deadlifts

Sunday, July 14th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3min for aerobic work straight up then into

3 sets:

10m bear crawl

10m deep lunge + elbow drop (travelling – and bring other leg through whilst staying low)

:20-:30sec hang from the bar with focus on stretching out OH position

10 banded good mornings

then into barbell prep

A: 5 Stirct Press + 5 Push Press + 5 Push Jerks (5 working sets to build to a max for the day)

All done unbroken and to be taken from the floor.

Go every 3:00

The strict press will be the limiting factor in this complex and this will be a total shoulder burner.

Start at approx 75% 1rm strict press +/- based on ability.

Dont have a 1rm? You shoulder have an estimated 1rm in wodify it is your responsibility to looks this datd up in you wodify app. Do a little homework to help you preform this session. If all else fails we will guide you where to start 🙂

B: Deadlift (6-6-6-6-6)

Ever 2:00

PERFECT menas PERFECT. No rounding your back for the sake of wanting to lift more. Do not let you ego get in the way of preforming a quality set. First set today is your starting weight plates you would use e.g 25kg on each end or 10kg on each end etc.

Second set is what ever you want from that point. Your last 2 sets will be the ‘true wokring sets’

C: Metcon (No Measure)

COOL DOWN!

Take 5-10min to actively cool down today

Stretching he hips and flutes and easy aerobic work.

A coach will show you some go to recovery stretches to hit today.

Saturday – Open Gym

Friday, July 12th, 2019


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

Open gym time:

Come in and catch up on a missed workout or hit something you would like.

Friday- Barbell slanging + CrossFit benchmark

Thursday, July 11th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

movement flow as a group

then 2 sets:

10 plate ground to overhead

:30sec FLR on floor

10 walking lunge steps

then thruster movement review + kipping pull up/options to scale the pull up ready for Fran after our heavy sets.

A: Squat Clean Thruster (3-3-3-3-3 NOT T&G)

No more than :5sec between reps

-GO EVERY 2:00-

Getting practice on your cleans while prepping the thruster movement pattern for Fran. Really focus on catching the clean in a strong front squat then driving up hard with the legs and punching the weight overhead without re-dipping. Finishing strong on OH lockout. Then bringing the bar down and resetting for the next rep.

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
AFTER YOU FINISH YOU MUST WALK 400M FOR ACTIVE RECOVERY.

12min cap. Modify to be able to achieve this. Goal is much fater though. Scale as needed to be able to do all sets in no more than 3 sets. If you hvae some pull ups but not this volume then do 15-12-9

C: Metcon (No Measure)

Optional core finisher:

2-3 sets:

10 PERFECT hollow rocks

10-15 v-ups/ tuck ups

5-10 side plank hip lifts with :2sec pause at the top of each rep.
On the side plank focus on keeping a string shoulder position. Avoid your shoulder rolling forward into a weak and unsafe position. We will coach you in this.

Thursday- Handstand/Double under skill + aerobic interval training

Wednesday, July 10th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Today no fluffing about. Getting straight into our warm up then straight into intervals.

10min skill based warm. up of:

20-40 double unders or :40sec practice

5-10 HS walk or HS hold practice*

*HS hold up on wall/ pike HS hold/ whatever you can do

A: Metcon (Calories)

Mixed Intervals:

We did this last week as :30/:30 and we are working again today but longer work time.

40min:

1:00 work

1:00 rest
Score today is your lowest nmber of calories on each machine total. So you may end up doing 20 cal each machine the first round but end up dropping to 10 cal on each machine. Your score is then 40. This is an incentive to go as fast as you can while wokring on maintaining your pace. You will get no credit for getting 20calories on 1 ound.

TIP:Look back in your wodify to last wednesday and see what your score was. Use this data as a guide to how fast you may be able to go today. You may be able to hold that pace or need to go a little slower but you have datd from last week, use it. Dont just guess.

Alternating each set on each machine, row/run/ski/AB

Wednesday – Functional bodybuilding work

Tuesday, July 9th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets for quality:

10m bear crawl

10 banded face pulls

:10-:20sec single arm KB bottom up hold/es

A: Bench Press (6-6-6-6 @ 31X1)

Every 2:30

OWN the tempo. Heavy as good form allows. Progress from last weeks 3×8. Same total volume of reps but less reps per set.

B1: Single arm landmine press (3X 6-8/es @ slower down than up. )

-Rest 1:00-

Progress in reps or weight from last week while keeping solid form.

B2: single arm DB/KB row (3X6-8/es @ slower down than up )

-Rest 1:00-

As above

C: Metcon (No Measure)

2 sets for the pump to cash out for the day:

15-20 close grip incline push ups

15-20 banded tricep push downs
No rest between moving from the push ups to the push downs