CrossFit 42 South

Archive for September, 2019

Tuesday – Power clean + crossfit

Monday, September 16th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Movement flows to start for a few minutes to just get the body going


:20sec AB arms only

:20sec wall sit

:20sec AB legs only

:20sec hang from bar

x3 sets

then barbell skill work for the PC

A: Power Clean (Build to a tough 5 rep drop and reset in 15min )

As always, focus on quality lifting vs just throwing it up there anyhow, Keep the bar close, quick elbows even though it isnt a full clean you still need to focus on getting under that bar rather than just pulling to the shoulders.

B: Metcon (Time)

3 RFT: (15min CAP)

20 TTB

15 deadlifts 100/70

100 double unders
The goal of this workout is that you are able to just keep moving. The deadlifts shouldnt be that heavy that you are losing form. You should have the capacity to do big sets and keep solid form. Adjust the TTB as needed, maybe you can aim for less reops if you have TTb but not in this volume.

The double unders can be modified by reducing the volume as needed.

Monday – Back squat testing + CrossFit

Sunday, September 15th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Quick mobility flow to start the session


2 rounds

:30sec aerobic any machine

5 kang squats

5 SA push press/es

A: Back Squat (15min to build to 5rm for the day )

B: Metcon (Time)

For time (12min CAP)


KB swings 32/24kg

Thrusters 42.5/30kg
Modify so you are able to complet the workout within the time cap. You should have the capacity to be able to do the first rounds UB if you had to. Doesnt mean you will, but could if you had to.

If you don’t finish in the time cap, your score is your reps remaining added up as seconds and added to the 12min

C: Metcon (No Measure)

Sneaky extras:

Take some time and work in some strict HSPU work + strict pull ups or weighted pull ups or strict c2b pull ups.

Just working some strict upper pull and push.

Could even be some ring rows and ring dips here. Don’t burn them out and cook your shoulders too much but sneak in some good quality reps.

Saturday – Open gym

Friday, September 13th, 2019

CrossFit MSD – CrossFit

Friday – Snatch complex + Partner workout :)

Thursday, September 12th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)


:30sec on any machine increasing efforts to get warm

10 banded good mornings

3-5 dual TGU sit ups*


then into barbell skill work

A: 3 position snatch (hips, knees, floor) (12min to build to a max for the day )

Focus on quality reps, getting under the bar etc. Not just ripping it overhead anyhow

B: Metcon (Time)

Partner workout:

10 RFT of:

12 bar facing burpees

9 hang power snatch

6 OHS (52.5/35kg)
This is done as i go you go. Complete all the reps on the movment before your partner can complete the next movment. MUST HIGH FIVE change over. Failing to high 5 if a coach catched you is 10 burpees for both pairs on the spot.

Try to find a buddy who will use a similar weight to you. To minimise the need to have multiple bars out, you can take plates on and off quickly. If you are in a M/F pair or really at completely different levels on strength then 2 bars is okat, but just be mindful on how much space you are taking up.

Thursday – Skill AMRAP

Wednesday, September 11th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Quick hit of active movement flow then getting into the skill work. Spending a few minutes as a group talking about the movements before we start.

A1: dumbbell strict press (4×6-8 @21X1)

-REST 1:00-

Tough weight per set. Own the tempo. Keep core tight

A2: Weighted Pull-ups (4 x 3-5 @ 11X1)

-Rest 1:00-

No weighted pull ups? Try to preform reguar strict pull ups. Don’t have strict pull ups? Do assisted strict pull ups but make it HARD for the 4-6 rep range.

B: Metcon (No Measure)

15min skill AMRAP:

x muscle ups (bar or rings) ***

2-4 sandbag over shoulder

:20-:30sec HS hold/ 5-10m HS walking

15 box jumps (step down) choose your own height
*** x=reps are up to you on how many you do with the focus on skill.

If no muscle ups, this may be working skills, holds etc. Maybe some c2b and ring dips. Or top and bottom ring support holds + false grip ring rows/pull ups + transition drills.

The coach will help guide you on where you are at for this work. There is no score on this one, but if you want to push the tempo a little your welcome to.

Wednesday – 1rm front squat + Partner conditioning work

Tuesday, September 10th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flow to start

2 quality sets of:

10 DB by side reverse lunges/es

*working on getting in some single leg work to get you primed for heavy squatting.

then into front squat barbell warm up

*during the warm up time, spending time on mobility if needed to improve that front rack position.

A: Front Squat (Build to 1rm in 15min )

No tempo, just good quality reps

B: Metcon (Calories)

Partner Conditioning:

2 rounds of (32min total)

Tabata ski

Tabata row

Tabata run

Tabata AB
*Score will be your total calories added up at the end. Write down yoour calories after finishing each machine then add it all up at the end.

There is no rest between intervals. The tabata clock will run for 64 total intervals. It is up to you and your buddy to be quick on transitioning from one machine to the next.

Tabata is :20sec work, :10sec rest x8 sets. Switch every interval with your buddy. As in every :20sec interval not every full tabata interval block.

Tuesday – Upper push + pull strength + AMRAP

Monday, September 9th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Movement flow as a group to get the body going

then 2 sets

10 pass throughs

10 banded pull aparts

10m bear crawl (slow and controlled)

then start warming up the bench press.

A: Bench Press (8-8-8-8 @21X1)

Every 2:00

Approx 5% of your 1rm increase per set is the most you should increase to keep all the sets ‘work’. You can do this by multiplying your 1rm by .05 and this will give you a number. You can obviously round to make changing your plates easier. But this is just a guide to help you not make to larger of a weight jump per set.

SO if your max is 60kg and ypu start at 30kg and add 10kg per set, you are building too quickly and missing out on doing working sets.

B: Pendlay Row (8-8-8-8 @ 21X1)

EVERY 2:00

C: Metcon (AMRAP – Rounds and Reps)

10:00min AMRAP:

50 double unders (:50sec CAP)

10 push up with renegade row alt (5/es) 22.5/15kg

10 DB by side reverse lunges Aly 22.5/15kg
Focus on maintaining quality on the renagade rows and keeping the push ups legit ad not worming. For double unders cap at :50sec if you are unable to do the full 50 reps.

Be sure the lunges are good quality too. Move hard and fast for this AMRAP but dont get sloppy.

Modify as needed

renagade row with push up:

Monday – Interval weightlifting/gymnastics training session

Sunday, September 8th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

:30sec on every machine

then 2 sets of:

10 barbell good mornings

10 front squats

:20sec side plank/es

then barbell warm up and gymnastics skill prep before we start on the workout.
Depending on numbers we may need to share a barbell with someone to allow a nice flow. In this case, just do the workout as i go, you go so barbells, machines etc are all free and the flow is smooth

A1: Power Clean (6×5 not T&G but must be done sub :30sec)

Start at 85%ish of last weeks best 5 reps then building from there.

This will be tough as you are doing these PC in a mixed modal setting. We want these to be heavy but also quality reps.

A2: Metcon (Time)


6x 20/15cal (goal is sub 1min) alt each set

-rest :30sec-
Score will be all your times added together at the end.

RX will be doing the calories as written but please do not work well beyond the 1min time fram. As you fatigue in the later rounds, you may start to slow down a bit that is okay.

A3: Toes-To-Bar (6x :45sec max reps )

-rest 1:00 before going back to the PC

Max reps in the :45sec dont have to be done UB. Score will be total toes to bar added up for total reps.

Saturday – Open gym

Friday, September 6th, 2019

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

Open gym – Come in and work some skill work, or catch up on a missed WOD.

Not sure what to do, talk to the coach they will hook you up!!!!!

Friday – skill AMRAP + Partner WOD

Thursday, September 5th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Quick hit of active movement flow then getting straight into the skill work. Spending a few min as a group talking about the movements before we start

A: Metcon (No Measure)

Skill 12min AMRAP:

5-10 TTB

2-3 sandbag over shoulder

:20-:30sec HS hold/5-10m HS walk

B: Metcon (Time)

Partner WOD:


15/10cal AB/Row (alt per set)

10 DB snatch 30/20kg (alt)

5 bench press at BW/.7 BW
This workout today will be done as i go you go switching after every movement is complete. It’s up to you and your buddy to quickly adjust the weights on the bench press as needed.

The weight on the bench press should be heavy-ish but if you need to break more than once and your form is sloppy, you are going to heavy. Scale it down please.

Ideally you are able to complete each movement UB or with 1-2 QUICK breaks. The cals should be done in 1min or less per set is the goal and as a guide all other movements should take well under 1min to complete

Thursday – squats + tabata intervals + burner AMRAP

Wednesday, September 4th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flow to start

2sets of:

6-8 dual KB front rack squats

10m inch worm

5 pass throughs standing then 5 pass throughs at the bottom of squat

then into front squat arm up

*during warm up time spending some time on mobility if you need it to improve your front rack position.

A: Front Squat (6×2 @ 20X1)

every 2:00

Goal is to progress from last weeks 3’s. Use the same weight across. Avoid failing reps. We will test 1rm next week.

B: Tabata row for meters (Distance)

Tabata row for max meters.

A tabata is 8x:20 work, :10 rest.

Come to a complete stop when the clock signals rest.

B: Tabata Air Bike for max cals (Calories)

Tabata Air Bike for max cals.

A Tabata is 8x:20 work, :10 rest.

In the rest, stop peddling. Place feet on the peg.
Complete whatever you did not complete last week.

-rest 3:00- before C

C: Metcon (AMRAP – Reps)

10min AMRAP:

30 double unders

20 jumping lunges

10 burpees
Score will be total reps completed

This AMRAP should be superr simple but if you push it, it will be a real burner to finish off your Thursday

Wednesday – Power cleans / dumbbell DT

Tuesday, September 3rd, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)


:30sec Any machine at increasing effort to get warm

10 barbell kang squats (no weight if hard for you)


:20-:30sec forearm plank (really tight)

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

EVERY 2:00

Will have 5min to build to first working set. The idea is the first 1-2 sets are work but still leaving some in the tank then the last two sets are true working sets and by this time you would have done a lot of reps and will be warm and ready to get after it

B: Dumbbell DT (Time)


12 DB deadlifts

9 DB hang power cleans

6 DB shoulder to overhead

30/20kg DB’s/hand
We did DT last week. This will be similar but completely different and very very grippy. The awkwardness of the DB’s will make this a real challenge but will make you a stronger athlete and build more stability.

Embrace the struggle

C: Metcon (No Measure)

cool down/ recovery:

Spend 5-10min doing some easy active recovery

Tuesday – Partner workout engine work

Monday, September 2nd, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2x1min row/AB (alt)

-rest 1min-

2x :30sec tough-is effort (alt row/AB)

-rest 1min-

4x :10sec burst (alt AB/row)

-rest 1min between bursts-

then time to rip into fitness

A: Metcon (Calories)

Partner workout : 2 Rounds of the following

8min AMRAP

calories AB

-rest 2min-

8min AMRAP

calories Row

-rest 2min-

So you will AB and row twice.

The score will be total calories all added up at the end

One person working while the other is resting. Go hard and smash out as many calories as you can. Switch however you both decide to allow the largest total calories

Monday – Snatch + muscle up skill + Crossfit benchmark workout

Sunday, September 1st, 2019

CrossFit MSD – CrossFit

A: Snatch + Hang Snatch + OHS (5 sets of the complex )

Every 2:00

Start at approx 65-75% of max snatch and build by feel.

Focus on quality over the weight. The weights will go up if you focus on doing it right over time.

This will also serve as a guide to what weight you will do in Amanda.

B: Metcon (No Measure)

Skill work:

Spending 10min before we hit Amanda talking about muscle ups and some modifications and drills to help you work towards them.

If you are a fair way away from muscle ups, get in a few strength pull ups and dips/push ups in this time. Something that is tough for 3-5 reps at a time for 2-3 sets. Then make those movements lighter for the workout.
If this is something you really really want to be able to do, you may need to seek out some personal training to work on the skill in more detail, and tackle strength limitations you may have to.

We do our best to help the group but for more advanced skills it can be tricky to do them in a group as a lot of people just want to workout and/or they are at different levels so it can be tricky to teach to a broad group.

C: Amanda (Time)

Snatch, 135#/95#


Less muscle ups/ lighter load

C2B pull up + ring dips 9+9/7+7 etc. /adjust load if needed

Jumping ring muscle ups (if you have the requisite strength for this skill)

-pull ups + push ups

_burpee chest to bar/ burpee chin over bar

This is a high skill workout, but something to work towards. More advanced athletes can have a real crack and those still progressing along can aspire to some of the skill and strength needed here.