CrossFit 42 South

Archive for the ‘CFMSD Workout of the Day’ Category

WOD: Thursday

Wednesday, May 24th, 2017

CrossFit MSD – CrossFit

Remember that there is only Open gym tomorrow in the morning. Gym closed Saturday and Monday while we are all away.

Sorry for this, but we have created some WODs you can do at home.

Warm-up

Warm-up (No Measure)

Mobility flow work to get things going

Then…..

Taking 10-15min to work on the clean and jerk. Starting as a group briefing over the ins and outs and some workout tips and then building up quickly to the weight you want to hit for the second last round (no heavier).

Once the workout starts, it has integrated warm up from light to heavy. Just go heavy enough in the warm up to give you confidence.

Metcon (Time)

“Because Maso won’t get to play with barbells, you get to have all the fun with them”

For time:

10 clean and jerks 40/30kg

-rest 1min

10 clean and jerks 50/35kg

-rest 1min

10 clean and jerks 60/40kg

-rest 1min

10 clean and jerks 70/47.5kg

-rest 1min

10 clean and jerks 80/55kg

-rest 1min

10 clean and jerks 90/62.5kg

*Any style clean and jerk. Score is total time at the completion of the last clean and jerk.
Scale weight as needed. The first 2 sets should be “easy-ish” then the workout starts in the 3rd set.

Adjust the barbell weight as needed.

WOD: Wednesday

Tuesday, May 23rd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Some mobility flow as a group

Then..

5 rounds of:

5 no push up burpees

5 air squats

Then…

Rope climb skill work.

Then breaking out into getting into the workout. Practicing the DB OH lunge, get a few wall balls and dubs under your belt.

Metcon

Metcon (Time)

For time:

30m single arm OH walking lunge 20/15kg

100 double unders

50 wall balls 9/7kg 10/9′

10 rope climbs

50 wall balls

100 double unders

30m single arm OH walking lunge

This looks like a slightly “easier” version of regional event 3 I’ll be hitting in a few days 🙂
We will stagger the starts by about 4-5min having 4 start to allow for the ropes to be free. If you are going slow and someone laps you, they have right of way. Share it out as needed.

For the lunges, you can switch sides as needed but try to keep the distance even from side to side. work the lunges in 15m sections and switch side at the turnaround.

No cut off, just scale as needed to keep things moving.

Enjoy.

WOD: Tuesday

Monday, May 22nd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

15 band good mornings

1min row/AB

15 KBS

1min row/AB

15m inch worm

x2 rounds

Then Start building up weight for your deadlifts.

Before you hit the row intervals, try get in a 5-10sec burst x2 sets to get your body ready for the high intensity. There is no “pacing” on the rows. You must be primed and ready to go.

Strength

Deadlift (7-7-7)

Slower down than up is the tempo. Goal is to start at around last weeks middle set of 10s and build to heavier.

Rest 2-3min

Finisher

30 cal row (Time)

Row 30 cals for time
Rest 6min before second attempt. In the rest time go for a 400m walk

30 cal row (Time)

Row 30 cals for time
You would have had plenty rest and may even beat your first attempt as your body is now ready for it.

WOD: Monday

Sunday, May 21st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4-5 rounds of:

10 band pull a parts

1 TGU (es)

3 push ups

5 air squats

Strength

Weighted Pull-ups (5-5-5-5)

Slower down than up is the tempo.

If you don’t have weighted but can string 5 bodyweight reps together, give that a crack. Otherwise, scale as needed to find your heaviest set of 5. Ring rows is fine.

Rest 2min between sets.

Metcon

Metcon (Time)

For time:

21-15-9 of:

DB thrusters 20/15kg

Burpees

-rest 3min

15-12-9 of:

DB thrusters

Burpees

Score is total time.
Scale as needed. We want to keep the intensity high. Try to do all the reps on the thrusters but if you must scale the volume back, do so on the burpees.

15-12-9 first set and second set. Thruster reps remain the same.

WOD: Saturday

Friday, May 19th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 pass through standing

:30-40 plank hold

10 pass through squat hold

:30-:40 plank hold

x2 sets

Then

5-10 air squats

3-5 kip swings on bar

x 3 sets

Then bar out and start snatching

After this, make a plan to how the WOD will be done for you. Muscle ups? Scaling the muscle ups etc?

Weightlifting

Snatch (1rm in 10min)

You’ll have time to warm up with the barbell only before the time starts. Once the clock begins, go for it.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
60/40kg

If you have muscle ups but not this many drop the reps back: 7-5-3 or 5-3-1.

If you don’t have muscle ups jumping muscle ups could be an option.

Otherwise lets do 18-14-10 of burpee pull ups. You can jump and pull or start at full hang and kip up.

Scale that as needed.

WOD: Friday

Thursday, May 18th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

1min row

1min AB

1min skip

1min 10m bear crawl down + high knees back

x2 rounds

Then Taking the time to get the workout going.

2-3 rounds of:

5-8 KBS

5-8 Box jumps

*First rounds lighter and smaller, second round at the weight/height you’ll use then last round at intensity.

Then we will get a few, but not many touches on the rope. Saving ourselves for the WOD

Metcon (Time)

For time:

50-40-30-20-10 of:

Box jumps 24/20″ (step down)

KBS 24/16kg

*5/4/3/2/1 rope climbs after each round

WOD: Thursday

Wednesday, May 17th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Some mobility to get things going

Then 3 rounds of:

5 waiters squats (es)

10 pass throughs

:20-:30 active hang

Then begin working on a barbell for the front squats not adding weight, just getting comfortable with it before the clock goes on.

Before the workout, we will have time to hit some WB and TTB work.

Strength

Front Squat (Find a 3rm in 12min)

Metcon

Metcon (Time)

For time:

75 wall balls

50 TTB

50 wall balls

25 TTB

25 wall balls
Scale as needed. Start by reducing the weight then height of the wall ball. Then if needed, reduce the volume.

Scale the ttb back as needed too. Maybe 1/2 ttb/knee raise.

WOD: Wednesday

Tuesday, May 16th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 hard pulls on the rower

10 band good mornings (controlled tempo, feel out correct hinging)

1min skipping

x3 sets

Then start warming up deadlifts in sets of 3-5 reps x 3-4 sets till you get to your first working weight.

Strength

Deadlift (10-10-10)

Slower down than up is the tempo.

A repeat from last week with the goal of starting slightly heavier and progressing as much as possible. You won’t be doing 10s next week.

After each set, hit 1:15 of double unders.

Rest 3-4min after a set.

Accessory work

4 sets for quality of:

10 single arm KBS

:20-:30 plank in push up

10 singel arm KBS

:20-:30 plank

Go as heavy as you safely can on the KBS. Alternate sides after every plank. So you’ll do 10 swings on your L followed by a plank then 10 on the R etc.

WOD: Tuesday

Monday, May 15th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4-5 rounds of:

Single arm OH carry (L)

2 inch worms + snappy push up

Single arm OH carry (R)

10 sit ups

*Try to challenge yourself on the weight you use.

Set up for the workout then:

2 rounds of :10-:15 of each movements.

Using this time to figure out scaling if needed.

Metcon

Metcon (AMRAP – Reps)

6 rounds for total reps of:

:45 row

:15 rest

:45 strict ring dips

:15 rest

:45 AB

:15 rest

:45 strict pull ups

:15 rest

:45 no push up burpee box jump 24/20″

:15 rest

Keep a continues count. Score is total reps/cals combined. Write it down as you go if needed.
The goal is to accumulate as many reps/cals as possible. This is programmed essential as an EMOM, but you’ll determine the amount of reps you are able to hit each round.

Scale the strict movements as much as needed but challenge yourself. If you are able to complete 3-5 good quality reps in 1 set, that is okay. If you can do more then have at it. If its less, scale please.

Really focus on full ROM on pull ups and dips.

WOD: Monday

Sunday, May 14th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

10m walking lunge

10m bear crawl

10m burpee broad jump

4×2 turkish get ups

Then grab a bar and let’s start getting to work on building up to the first working set.

Strength/conditioning

5/5/5 PC/FS/STO max weight (7 Rounds for weight)

Every 3 min for 21min

For max weight, complete the following complex:

5 power cleans

5 front squats

5 shoulder to overhead

*All must be complete UB. Add weight each time. The score is weight used on each set.
If you fail, you are able to drop the weight back to get a score for that round.

Team WOD: Saturday

Friday, May 12th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (2 Rounds for time)

A) In a team of 3 complete 300 cal AB

*You are only allowed to work for :30. The person who gets of the AB must complete 5 burpees before they get back on the bike.

-rest 6min

B) In a team of 3, complete 300 cal row

*You are only allowed to work for :30. The person who gets of the rower must complete 5 burpees before they get back on the rower.
If we have numbers that don’t add up, we will figure it out.

WOD: Thursday

Wednesday, May 10th, 2017

CrossFit MSD – CrossFit

Similar to last weeks session today. Aim for progress. We will repeat in a similar fashion next week too.

Warm-up

Warm-up (No Measure)

5 DB muscle snatch + 5 single arm push press + OH carry length gym (es)

x3 sets

After each side do 15 mountain climbers (focus is on keeping hips down, arms straight and minimise side to side movements

Then start building into push press

Strength

Push Press (4-4-4-4-4)

After each set perform 10 chin ups with the tempo of slower down than up.

Then rest 2-3min before the next set.

Goal would be to start heavier than you did last week on the 5s. You may or may not go heavier than last week, but each set should be “heavier” than last week.

midline/accessory work

3 rounds of:

Accumulate 3min in a top of push up plank.

Quality position. Tuck the hips under and brace your midline.

WOD: Wednesday

Tuesday, May 9th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 sets of:

20-40sec plank hold

10 single leg DL (use KB or no weight. Quality reps please)

50 bar taps

Then warm up DL

Strength

Deadlift (10-10-10)

3 working sets. No more than a 10kg jump. 5kg for most people based on how big your 1rm is.

Slower down than up is the tempo. No rounded backs. Not touch and go.

After each set get in 1min of double unders before resting 3-4min.

This will be rough.

Finisher

5×10 jumping lunges

*Being as explosive as possible. 20/15kg bar back racked is ideal, but if your lunges are wobbly no weight.

Rest 2min between sets so you can keep the speed and power up.

WOD: Tuesday

Monday, May 8th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

1min row or AB or skip

5 inch worms (travling)

5 scap pull ups

:20 lat stretch (es)

Then jump up on a bar. Start with a couple strict pull ups, build in some kipping swings, into kipping pull ups before getting after your attempts.

We will also use this time to go over the basics of kipping.

Gymnastics

Chest-To-Bar Pull-ups (3xME UB)

Rest 2min between attempts.

Capped at 25 reps. So if you get 25 on your first set you must stop. Even if it felt easy, goal would be to maintain that volume if you can.

You must complete a total volume of 30 reps. So if you don’t meet that, make up reps as needed.

Metcon

Metcon (2 Rounds for time)

10×22/17 cal AB sprint

Rest 2min-ish after each bout.

Score is the fastest and slowest.

Scale the cals back if you know this will take you more than 1:15 to sprint through. Possibly 18/13
Goal is to go as fast as you can while being able to maintain and not have a massive drop off.

The rest is 2min-ish, based on how many people there are etc.

Perfect world, you would get 3-4 to a bike and just alternate one following the other etc. Timing it so you all rest 2min-ish.

Fast AB-ers 4 to a bike. Slower AB-ers 2-3 to a bike.

WOD: Monday

Sunday, May 7th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

Then 5 rounds of:

5 single arm KBS (es)

:10-:15 side plank (es)

3-5 air squats (hold :2 at the bottom)

Then get a bar and we will have some tome to warm up to your first set. Get in some mobility work between warm ups as needed.

Weightlifting

Metcon (2 Rounds for weight)

Every 2:30 for 10 sets total complete the following:

5 deadlifts

4 hang power cleans

3 front squats

2 jerks

8 burpees

Score is your lightest and heaviest rounds which will give you your total. A missed round, or failed attempt is 0kg.
All the work must be done UB for it to count. If you fail you can try again as long as it’s complete within the 2:30 time frame.

If you fail a heavy weight, you can drop it back to something you know you can get so your score isn’t 0kg for the round.

WOD: Saturday

Friday, May 5th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Strength

A: Back Squat (10rm in 12min)

12min to find a 10rm back squat. Save your energy and warm up with 2-3s until you get to your 10rm. If it felt solid, and you have more in the tank you can have another crack. No more than 2 attempts.

B: Front Squat (8rm in 12min)

Same rules as the back squat.

C: Overhead Squat (6rm in 12min)

Same as the back squat and front squat

WOD: Thursday

Wednesday, May 3rd, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Here early? Start with some self mobility flow. Work the areas you feel you need to work the most. Need ideas, ask a coach.

2 rounds of:

10-15 air squats

10 pass throughs

Then we will start going over snatching before putting the clock on. The thrusters are a bit more simple to transition to, but we will take time to work them after we snatch.

Weightlifting/Strength

A: Snatch (2-2-2-2-2)

20min on the clock. In this time, warm up your lifts then hit 5 working sets. Drop and reset.

Full snatch.

Power into OHS is okay, but try get faster under the far.

If full snatch isnt there yet, scale by doing power and work some light OHS between sets.

B: Thruster (2-2-2-2-2)

No racks. Practice cleaning into your first rep. Perform 5 working sets.

WOD: Wednesday

Tuesday, May 2nd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (2 Rounds for reps)

5 rounds of:

A1) 2min of:

Buy in with 25/20 cal Row

Then AMRAP Double unders in remaining time for max reps.

Rest 2min

A2) 2min of:

Buy in with 23/18 cal AB

Then AMRAP Box jumps in remaining time for max reps

24/20″

Rest 2min

Score is total double unders completed in A1 and total box jumps completed in A2.
Scale calorie number as needed. This should take you around :50-1:15. Smaller end for those that can crush the bike and rower. Scale as much as needed, but don’t over scale it either. We will help you out with this.

WOD: Tuesday

Monday, May 1st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Grab a partner to complete:

4 rounds of:

15m farmer carry (es)

*after each carry 2-3 no push up burpees

While one does the carry the other must be rowing or Air biking at a moderate pace. Then switch over. Adjust weight on the farmers carry as needed before the next round starts.

Then take 5 sets of 3 reps to build to your workout weight on the power clean. After each set, get in 3-5 wall balls.

Metcon

Metcon (Time)

5 RFT of:

10 power cleans 80/55kg

25 wall balls
Scale weight as needed. This should be a challenged, but not so heavy it takes you 3min to complete a set of 10 reps.

Adjust the height and weight of the wall ball before adjusting the volume of reps if needed.

WOD: Monday

Sunday, April 30th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5-8 mobility flow to get you guys feeling awesome…

With a partner complete the following:

10 sets of:

You do 6 burpees AFAP

They do 6 burpees AFAP

*Work with a partner to force you to move fast as the slower you go, the more rest they get and therefore less of a workout. Scale reps back to 3-4 if you burpees are actually slower than average and push hard.

Strength

Push Press (5-5-5-5-5)

Building to a 5rm in 5 working sets = they are hard, but you can add weight.

Superset with 10 UB strict pull ups.

*You may need to use a band. Check your ego and do it. These MUST be UB.

Slower down than up on the pull ups.

Rest 2-3min after a set of push press + pull ups.