CrossFit 42 South

Archive for the ‘CFMSD Workout of the Day’ Category

Monday

Sunday, September 23rd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Warm up

12min EMOM

1) :10-:15sec ring row hod + 3-6 push ups

2):10-:20sec wall sit + 4-8 walking lunge steps

3):10-:15sec side plank/ES + 3 down facing dog single arm reach*

*This is where at the top o the down facing dog you push off 1 arm, really focusing on pressing away and keeping a strong shoulder while reaching your non working arm to your opposite foot.

Then into A

A: Shoulder Press (1rm for the day in 12min)

B: Back Squat (1 rm for the day in 20min (this includes warm up))

C: 50 strict pull ups (Time)

for time:

50 strict pull ups

Saturday

Friday, September 21st, 2018


CrossFit MSD – CrossFit

A: Metcon (5 Rounds for time)

5 sets each for time:

20/15 cal AB (max 1:20)

8-15 TTB (1 break only)

25-50 double unders (max :50)

8-15 push ups (full ROM and legit reps) (1 break only)***
-rest 3min

***If you really are a push up stud you can do ring dips but only if push ups are solid.

1 break only means scale back as needed with picking the reps that suit you or the movement difficultiy scale back a bit.

Friday

Thursday, September 20th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Movement flows to start

then 2 sets of:

:20-:30 wall sit

:10-:20 top of ring row hold

:10-:20 hollow hold

:10-:20 arch hold

*quality on all

then 2 sets

8 single arm high pull /es

5 squats each stance (together, regular wide)

then into complex which will also be what you are doing in todays crossfit style workout just at lighter weights and for time.

A: 3 deadlifts + 3 Hang power cleans + 3 Push Jerks (10min to build to a max set of the complex.)

This complex must be done unbroken.

B: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

C: Metcon (No Measure)

Cool Down:

10min minimum where everyone needs to be doing easy EASY effort row/ab/walk etc. Just moving for 10min until your HR returns back to normal.

Thursday

Wednesday, September 19th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 rounds

15m high knees

15m butt kicks

15m side shuffle/ES

then

5 push ups

5 down facing dog to up facing dog

5 air squats

:20-:30sec plank

A: Metcon (AMRAP – Reps)

8 Rounds for total reps/cals:

:30 burpees

:30 rest

:30 box jumps 24/20″

:30 rest

1:00 cal row

:30 rest

:30 dual DB front squats 22.5/15kg

1:00 rest
score is total reps and cals combined after the 10 rounds.

Wednesday

Tuesday, September 18th, 2018


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

15min on the clock for easy effort RTW work:

:30 row/AB/ski etc

:30 skip/DU practice

5 inch worms (on the spot, no push up)

5 lateral step ups /es (high as you can-good knee control)

:10-:20 side plank /es

think of the above like a little mini workout to get you warm and ready for these tough intervals..

A: 6 sets: 1min max effort assault bike (Calories)

-rest 3min

this may look simple, but if you do this correct, it will hurt.

The goal pace is hard and fast, but just saving a touch in the tank so you can repeat your effort. You know this is done right when the rests do not feel long enough but you are able to still produce a solid effort based on your first score each round.

this isn’t 100% effort on the first interval then you have no energy left.

Think 97% for the 1min duration.

B: Metcon (No Measure)

core finisher:

3 sets

10-15 v ups

:15-:30 FLR

10 side plank hip lifts /es *
*assume side plank position with body in straight line and hips on floor, then elevate hips as high as you can to the top of a side plank then lower hips back to the floor. Keep good shoulder position during the entire rep.

Tuesday

Monday, September 17th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

general movement flow to get going

then prepping for A. Think of A as an extended warm up. challenge yourself but stay below your threshold on this, like last week.

A: Metcon (No Measure)

3 sets for quality:

5-8 strict pull ups

:30 hollow hold / bent hollow (no arch in lower back)

5-8 CTB pull ups (skill focus)

5-10 strict HSPU or pike (must be perfect reps, not just an incline style push up-scale back to z press)

6-10 TTB (linking reps only, dial back height if you are not able to link them)

2:00 on any cardio movement your choice

B1: Dual Dumbbell Neutral Grip Bench Press (3 X 8-10 @ 21×1)

rest 1:00

Going to work some DB bench for a few weeks now legends…

B2: single arm DB/KB row (3 X 8-10/ES @ 11×1)

-rest 1:30

good full ROM, also work on keeping your back in a good position. This is with knee and arm on non working side supported on a bench/box.

Monday

Sunday, September 16th, 2018


CrossFit MSD – CrossFit

A: Back Squat (6 x 2 @ 20X1)

Every 2:30

Not so heavy that you are failing reps though. If you get to a few sets in and feel its getting to much, drop the weight back please…

Warm-up (No Measure)

Getting in 27 squats for movement flow but today after each section complete 2 down facing dogs really trying to open up the upper back, shoulders etc.

So 3 squats regular stance (fwd, in, out) then 2 down facing dogs into 3 squats wide stance (fwd, in, out) then down dogs then feet together etc…

B: Metcon (Time)

4 RFT (13min cut off):

50 air squats

75 double unders

12 DB Snatch alt arm 30/20kg

Saturday

Friday, September 14th, 2018


CrossFit MSD – CrossFit

A: Split Jerk (Build to 1rm in 15min )

focus on good form over just getting it overhead anyhow.

B: no hook overhand grip Deadlift (5-5-5-5-5 @ 11×1)

every 2:30

try progress last weeks weight

Friday

Thursday, September 13th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min on the clock to mix up aero work in :20 efforts then transition.

Do efforts at a tough-ish pace to really get warm and get your body ‘awake’ and ready.

then 3x 6-10 PERFECT push ups, after each set :20-:30 hang from bar

*If these are tough, control lower then knees up today. If easy do a 2020 tempo.

**Still working on this little warm up, taking time to dial in the basics..

then taking 5min to figure out your working weight for the strict press. Won’t take to long.

before we start the partner WOD, we will talk movements, etc, making sure everyone is on the same page and knows what going on also allowing time to warm up and prep for it etc.

A: Shoulder Press (4 x 6-8 @ 21X1)

every 2min

extra set, less reps, progress from last week.

B: Metcon (Time)

Partner WOD

16 RFT of:

6 CTB

6 hang squat cleans 60/40kg

6 bar facing burpees
*Round for round with your partner on this one today. You complete a round, then they complete a round.

**Scale as needed to keep the intensity high on each round.

Thursday

Wednesday, September 12th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

The goal of these sessions is to plug you in and recharge you as if you are a phone who has a flat battery that needs a recharge… You can’t always go go go.

Quick mobility flow, then lets get into the session

A: Metcon (No Measure)

45min RTW:

1min row/AB/ski/run/double unders

then after every 1min effort complete the following alternating between A, B and C each time.

A)

15m bear crawl

15m walking lunge steps

B)

10m inch worms

15m broad jumps

C)

2 TGU /es

Wednesday

Tuesday, September 11th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

General movement flow to get going

then prepping for A. Think of A as an extended warm up. challenge yourself but stay below your threshold on this. Saving your efforts for the bench and deadlift

A: Metcon (No Measure)

3 sets for quality:

5-8 strict pull ups

:30 hollow hold / bent hollow (no arch in lower back)

3 wall climbs

6-10 TTB (linking reps only, dial back height if you are not able to link them)

1:30 on any cardio movement your choice

B: Bench Press (15min to find a 1rm)

*Must have a spotter when things get heavy

**If you are new (beneched press a less than a total of 5 sessions) build to a touch set of 5, not a 1rm.

C: Deadlift (15min to find a 1rm )

*subtle little flexion of the spine as it gets heavier is okay, but work for holding the best possible form you can.

The coach will stop you if you are moving poorly with the heavier weight.

No ego…

***If you are new (deadlift less than a total of 5 sessions) build to a touch set of 5, not a 1rm.

Tuesday

Monday, September 10th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Barbell skill + Core + Intervals

Movement flow to start

Then barbell skill before starting on the snatch work.

A: High-Hang Snatch (Build to a 3rep max for the day in 15min )

Quality is the main focus today

Goal is progressing from last week, with form first, then weight if form allows.

B: Metcon (No Measure)

6 sets @ tough but sustainable pace, not for time:

10 DB snatch alt 25/17.5kg

:15-:30 side plank/ES

250m Ski/ 200m Runner (alt each round)
– rest no more than :20sec between movment. Each movement should take no more than 1min.

If this has you at 100% threshold, scale back a bit. We want this one to be a challenge but not 100% effort leaving you on your back dying. This should be a challenging, but sustainable repeatable effort. With a touch of ‘pain’

Monday

Sunday, September 9th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

’27 squats’ again 🙂

http://youtu.be/6CpgZHDIZRc

then 2 sets:

10m duck walks

10m bear crawl

10m inch worms

then time to build you BS

A: Back Squat (5 X 3 @ 20X1)

Go every 2:30

You will have 7min to warm up to your first working set before we put the clock on

Now onto 3’s with an extra set….Things are getting real now..

B: Metcon (AMRAP – Reps)

5 sets for total reps/cals:

1min max reps burpees

REST :30

1min max cal row

REST :30

1min max DB box step overs 22.5/15kg 24/20′

Score is total reps and total calories

Saturday

Friday, September 7th, 2018


CrossFit MSD – CrossFit

A: no hook overhand grip Deadlift (5-5-5-5-5 @ 11X1)

Go every 2:30

B: Metcon (Time)

5 rounds:

100m farmer carry 30/20kg DB per hand

10 burpees with DB by sides*
*for the burpee with DB by sides you hold onto the DBs, do a burpee as normal then pop up to standing without letting go of the DBs. No jump at the top is required.

Friday – Partner WOD

Thursday, September 6th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min on the clock to mix up aero work in :20 efforts then transition.

Do efforts at a tough-ish pace to really get warm and get your body ‘awake’ and ready.

then 3x 6-10 PERFECT push ups, after each set :20-:30 hang from bar

*If these are tough, control lower then knees up today. If easy do a 2020 tempo.

then taking 5min to figure out your working weight for the strict press. Won’t take to long.

before we start the partner WOD, we will talk movements, etc, making sure everyone is on the same page and knows what going on also allowing time to warm up and prep for it etc.

A: Shoulder Press (3 x 8-10reps @ 21X1)

(pick a weight and stay with it)

every 2:00

progress last weeks weight if you can

B: Metcon (3 Rounds for time)

Partner WOD : one athlete working at a time to complete each part ‘for time’

0-10min

50 cal AB

30 thrusters 60/40kg

20 bar muscle ups

10-20min

50 cal row

40 thrusters 50/35kg

40 CTB

20-30min

1km runner

50 thrusters 42/5/30kg

60 TTB
Score is time on each part.

we will be able to run 2 teams at a time to allow the workout to be comleted in the order, so for this to flow, we will have a team start every 5min to allow a buffer so the runners will be free at the end.

Thursday

Wednesday, September 5th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

barbell skll + core + invtervals

movement flow to start

then barbell skill before starting on the snatch work.

A: High-Hang Snatch (build a 3 rep max for the day in 15min )

Quality being the main focus.

the idea here is to practicing getting the bar to pop out of the hips then pulling yourself under the bar quickly.

B: Metcon (AMRAP – Rounds)

20min EMOM:

1) 6 power snatch @ tough-ish but perfect (not T&G but quick rest)

2) :20-:40 bent hollow hold (perfect form)

3) 15/10 cal AB

4) rest
for the PS, the goal is getting used to pushing heavier weights quickly, but don’t rush it. Do less reps or lighter weight based on where you are at with your barbell skill at the movement.

Wednesday

Tuesday, September 4th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

movement flows as a group to start

then 5 sets

10m high knees

10m butt kicks

10m burpee broad jumps

then getting into the AMRAPs for the day.

focus is getting in some solid intervals style work on the rower and AB with other movement in there with the focus on quality rather than speed/for time/score etc.

A: Metcon (No Measure)

12min AMRAP for quality and effort, not score:

15 v ups

16 single arm DB power clean 22.5/15kg (2×4/es)

:30 tough effort on the AB/rower (tough but repeatable)
*No score here, but focus on moving so darn well on the v ups and snatch then put in a tough but repeatable effort on the rower/AB.

-rest 5min

B: Metcon (No Measure)

12min AMRAP for quality and effort, not score:

30m bear crawl

:15-:30 side plank /es

:30 tough effort on row/ab (tough but repeatable)
*as above, no score but move well on the midline work (crawls and planks) then put in a solid effort on the rower or AB.

-rest 5min

C: Metcon (AMRAP – Rounds and Reps)

5min AMRAP (This one is scored, go get it):

7 DB front rack squats 22.5/15kg

7 burpees over DBs
Go hard on this one…..

Tuesday

Monday, September 3rd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min movement flow focusing on upper back and shoulders

then warming up into the carries. Overhead carries today..

A: Single arm Overhead carry (5 x 30m/ ES)

every 2:30

Have a crack on this. Heavy as good form allows.

You aren’t challenging the weight if you can get the load overhead with 1arm.

Use both arms and your legs to get the weight OH, lock it in and then carry with good form.

Ribs down, not leaning aggressively to one side, nice smooth controlled walk.

B: close grip bench press (7 x 2 @ 31X1 )

every 2:30

this shoud be gettig very heavy now. 7 sets of 2 reps. same weight across. progress a touch from last weeks 3s.

If you fail drop the weight back. You SHOULD not fail your first rep. If you do, you made to big of a weight jump. If you fail today, it should only be the 2nd rep and towards the end of your sets. But if you feel you are about to fail, drop the weight back please.

C: Metcon (No Measure)

5 sets:

:20-:30sec FLR on floor

10-15 banded tricep push downs

Monday

Sunday, September 2nd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

general movement flow

then into….

’27 squats’ again 🙂

https://youtu.be/6CpgZHDIZRc

then time to build your BS

A: Back Squat (4 x 4 @ 20X1)

go every 2:30

you wil have 7min to warm up to your first working set before we put the clock on.

we are now onto 4s with an extra set. Goal is progressing the weight from last weeks 6s.

B: Metcon (AMRAP – Rounds)

25:00 Min EMOM:

1) 5 strict TTB + 7 pull ups (kipping)

2) 12 burpee box jump on and overs 24/20″

3) 5 single arm DB snatch into 5 single arm DB front rack squats /es *

4) 18/12 cal row

5) rest
*Do all 5 snatches on one arm then the 5 squats on that same side before then switching to do the other 5+5 on the other side.

Saturday – Burpees for Farmers Day

Friday, August 31st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Hey guys, l be sure to get around the burpees for farmers day today 10am-12pm.

Come in, have a feed, raise some money, have a yarn to people and complete a sneaky 7min of burpees 🙂

Todays class workout is still on at 7am and the gym will remain open all the way to lunch time.

Warm up today will be 5min movement flow as a group then a few min rounds of the workout to get warm and ready for todays TOUGH pace intervals.

Metcon (5 Rounds for time)

5 sets each for time:

200m runner

250/200m ski

250/200m row

20/15 cal AB

-Rest 5:00-
Goal is you are going out pretty hard and fast on this one…

Stagger the starts today by6 having 2 people go, then when they get to the rower, another 2 go etc.

If you end up going faster than someonoe and catch them, you will have the right of way and take their place in the line.

B: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target