CrossFit 42 South

Archive for the ‘CFMSD Workout of the Day’ Category

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….

Thursday

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)

4 SETS:

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.

Wednesday

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.

http://youtu.be?8rvAW1P0KCk

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.

Tuesday

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)

NOT TOUCH AND GO

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)

Intervals:

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.

Monday

Sunday, May 5th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

mobility flow as a group

then

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)

10MIN AMRAP:

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

Friday

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/.