CrossFit 42 South

Archive for the ‘CFMSD Workout of the Day’ Category

Saturday

Friday, January 18th, 2019


CrossFit MSD – CrossFit

w/up : Warm-up (No Measure)

5:00 aerobic warm up and mobility flow

then prepping for ‘the girls’

A: Thruster (15min to build to a heavy thruster for the day)

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Don’t forget to flush those legs out after this workout!

Friday

Thursday, January 17th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

12min EMOM

1- 5 KB swings + 3 burpees

2- 50 double unders

3- 10 band pull aparts + 20 bar taps

A: Snatch (3rm for th day in 15min not T&G)

Quality is priority

If you are moving well, add weight

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 KB swings 32/24kg

10 box jumps 30/24″ (step down)
If you need to scale this down, please do so. We don’t want you stacking on attempting higher box jumps if your not confident.

C: Metcon (No Measure)

15min on the clock to mix up easy cardio to flush out the system.

Getting in some extra sneaky cardio work here but not walking away trashed. This is to have you feeling good after a tough AMRAP.

Thursday

Wednesday, January 16th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5:00 aerobic work

*EMOM stop and do 3 burpees

then 2 sets for quality:

8 SA high pulls/es

15m SA OH carry/es

10 cossack squats alt sides

A: Front rack reverse lunge (4×8/es @ 20X1)

Every 2:30

quality over load

B: Metcon (2 Rounds for time)

Every 5min for 5 sets:

Run to end of drive way

6 burpees over barbell (lateral)

10 Hang cleans 52.5/35kg
Score is fastes and slowest times

Wednesday

Tuesday, January 15th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5min aerobic work

then

3 sets of:

10 pass throughs

5 strict slow push ups

10 snap pull ups

A: Shoulder Press (FIND 10RM FOR THE DAY @ 11X1)

No bouncing the barbell off the shoulders.

B: Metcon (AMRAP – Rounds and Reps)

6min AMRAP

10 DB clean and jerks 22.5/15

10 TTB
– REST 6MIN BEFORE C-

C: Metcon (AMRAP – Rounds and Reps)

6min AMRAP:

5 devils press

40 double unders
what is a ‘devils press’

https://youtu.be/zOYXFFXAx24

Tuesday

Monday, January 14th, 2019


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

Get in some aerobic work before class, then mobility flow to restore ROM

then specific barbell warm up with your coach.

A: power snatch + hang power snatch (10min to build to something heavy, not MAX)

This is between 65-75% 1rm

Nothing crazy heavy, just getting in some pracitce lifting.

B: Metcon (AMRAP – Rounds and Reps)

30min AMRAP:

1000/750m row

10 DB box step overs 22.5/15kg 24″/20″

30/20cal AB

3 rope climbs

Monday

Sunday, January 13th, 2019


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

General movement flow to start..

then grab a buddy and preform 10 over unders each.

A: Metcon (Calories)

10 rounds for quality and consistency:

1min AB/ROW

3-5 wall climbs

-Rest 1min-
*Goal is to try and hit the same number of calorie each set. You decided how many to do based on your ability.

The goal is to not go out to hard and then just die, try to sustain a just below max effort pace.

This will get very tough.

B: Metcon (No Measure)

Core work:

10-15 V-Ups

:10-:30sec bent hollow hold

:20-:30sec side plank/es

Saturday

Friday, January 11th, 2019


CrossFit MSD – CrossFit

W/up : Warm-up (No Measure)

For fun today, we will have the class dictate the warm up but think about the points below.

Enjoy 🙂

– Dynamic Mobility / Movement to restore ROM

– Activation & Rehab

– Practice & warm up movements with intent and awareness.

– Raise your heart rate to moderate level

A: Metcon (No Measure)

Rope Climb play and threshold intervals: 25min on the clock to practice and work on Rope Climbs…

If you have RC, you can always improve. Up in 2 bites, quick decents etc.

Practice legless. If you can do legless, goal is nice big long pulls all the way up without having to just go short hand over hand whilst kipping up.

There is always things to work on.

*when you aren’t climbing a rope go complete 15/10 cal AB or row @ 90% effort

Friday

Thursday, January 10th, 2019


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

5min aerobic work to start

*Emom stop and complete 3 burpees

then 2 sets for quality:

8 SA high pull /es

15m SA OH carry /es

10 cossack squats alt sides

A: Front Squat (20-15-10 @ natural tempo )

every 3:00

We did this rep scheme on christmas eve for those who did it, goal is to improve. A lot of you wouldn’t have done this though.

A: Front Squat (15reps )

A: Front Squat (10reps )

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

10 DB box step overs 22.5/15kg 24/20″

15 burpees

Thursday

Wednesday, January 9th, 2019


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

General movement flow to restore ROM

then

4×5 single arm strict press @11X1/ES

*First set light enough to be warm up the n the last 3 sets actually challenge the wight a bit. Use you weak side as the limiter. Meaning you are going heavy but heavy in relation to your weaker side then match with the stronger side.

A: power clean + hang clean + front squat + push jerk + split jerk (10min to find 1rm of the following complex)

This is a LONG complex focusing on the clean and jerk.

Use the best tech that you possibly can and only life the weight if it allows.

This complex was from last Sat so the few that came along aiming to imrpove. for everyone else have fun with this one.

B: Metcon (No Measure)

20min easy aerobic work: For 20min the clock will be on and you are to just move from machine to machine, spending :30-:90sec on each.

Can add in some running outside and some double under practice too.

Goal is going at just beyond the easy pace but staying below threshold.

Think about going at 70% effort.

Wednesday

Tuesday, January 8th, 2019


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

6min cardio

then into 3 sets:

:15-:30 sec side plank/ES

2 TGU/ES

*quality work here.

A: Bench Press (15-12-9-6-3)

-REST 2MIN BETWEEN SETS-

Starting with some higher volume reps building into some heavier sets but under fatigue.

A: Bench Press (12reps)

A: Bench Press (9reps)

A: Bench Press (6reps)

A: Bench Press (3reps)

B: 50 strict C2B pull ups (Time)

Use a band if unable to get 5+ reps per set

We want the full ROM toaday, so chin over the bar isnt a scale today unless you dont have the ability even with a band to get chest to bar.

Good options today would be ring rows and pull up negatives.

Tuesday – Partner wod

Monday, January 7th, 2019


CrossFit MSD – CrossFit

A: Metcon (Time)

Partner WOD: For Time

40 Deadlifts (100/70)

40 Handstand push ups

30 Deadlifts

30 HSPU

20 Deadlifts

20 HSPU

rest 5:00

30 Hang power cleans (50/35)

30 Lateral barbell burpees

20 HPC

20 Lateral burpees

10 HPC

10 Lateral burpees
Scale as needed,

For HSPU if you dont have the ability for these yet, scale to Pike push ups, or back to inclince push ups, trust us this will still be hard.

Make sure we keep good form on our deadlifts, go fast but stay safe!!!

One barbell only between partners.

SPLIT REPS EVENLY.

Monday

Sunday, January 6th, 2019


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

5min aerobic – nasal breathing only

then

2 sets:

30 bar taps

20 air squats

10 double unders

A: Back Squat (3 X 8 @20×1)

Go every 2:30

Use about 65-75% 1rm for all sets. The weight should be a challenfe 9/10RPE

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

500m row or ski

15 wall balls

50 double unders

400m run
Start on any movement today to keep a good flow with rowers/ski

Saturday

Friday, January 4th, 2019


CrossFit MSD – CrossFit

w/up : Warm-up (No Measure)

10min on the clock for general movement flow to restore ROM and aerobic work.

4×5 single arm strict press @ 11X1/es

*first set light enough to be a warm up then the last 3 sets actually challenge the weight a bit. Use you weaker side as the limit though. Meaning you are going heavy but heavy in relation to your weaker side then just match on the stronger side.

A: power clean + hang clean + front squat + push jerk + split jerk (20min to find 1rm of the complex )

This is a long complex focusing on the clean and jerk.

Use the best tech that you possibly can and only lift the weight if form allows.

B: Metcon (AMRAP – Reps)

8min AMRAP:

50/35 cal air bike

50/35cal row

AMRAP double unders in remaining time
Hit it hard, if you know you won’t be getting to the double unders, then reduce the calories to allow you top get there, but it is meant to be HARD.

Friday

Thursday, January 3rd, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

6min aerobic work to start,

EMOM stop and complete 2 inch worms

then 3 sets for quality:

8 SA high pulls/ES

15m SA FR carry/ES

A: Pendlay Row (10-10-10 @ 11X1)

EVERY 2:00

Tough weight but not failing reps, at least for the first 2 sets. Really stay true to not hitching the weight up and owning the tempo. If you have a hard time keeping your back neutral then lift from plates/mats to reduce that bending distance.

B: Metcon (AMRAP – Rounds)

10min EMOM:

1 – 10 DB box step overs 24/20″ 22.5/15kg

2 – 15 push ups*

*ring dips if your a ninja at push ups.

-rest 2-3min before starting C-

C: Metcon (No Measure)

10min AMRAP: (quality)

10-15 box jump on and overs 24/20″

2-3 rope climbs*

*For this one, depending how many people in the class etc, will need to share the ropes to make it work. Therefore this workout is not scored.

Thursday

Wednesday, January 2nd, 2019


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

12min EMOM

1- 30-50 double unders

2- 100-200m run

3- :30sec hollow hold

A: Power Clean (5 x 3 not TnG building in weight )

GO EVERY 1:30

Start at about 65% of your 1rm

Quality over load. Focus on nice fast elbows and catching in that solid power position, not trying to muscle it up.

B: Metcon (AMRAP – Reps)

Every 3min for 15min:

Run 400m

then AMRAP

6 KB swings 32/24kg

3 burpees
Score is total reps completed at the end. So just add up your rounds and multiply by 9 then add up any spare reps.

Scale the run distance if finishing the runs in 2ish minutes is not possible for you.

Wednesday

Tuesday, January 1st, 2019


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

5min aerobic + 5min mobility to restore ROM

3 sets

10 glute bridges

12 goblet squats – moderate weight

15m SA OH carry/ES + 2 strict press + 4 Push press

A: Back Squat (1rm for the day )

Please, form and quality over weight. Meaning if you have the ability to squat below parallel and you go so heavy you start to get shallow on your squat depth, then it is too heavy for you. Same goes if you are forcing depth but don’t have the ROM yet, you squat to a depth that you can handle and just make note of that.

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Goal is sub 10min. Goal is really sub 5min. This is a short very intense workout. Scale as needed to acheive this time frame.

Jumping pull ups, banded pull ups etc. Something that allows you to cycle reps quickly and use a weight that you can move and limit rest time.

C: Metcon (No Measure)

COOL DOWN

12 min on the clock to do easy aerobic work to flush out and get a little extra fitness in.

Time starts at the 10min mark on fran. So you can get in early and start this and get a few extra sneaky minutes in.

Trust us, if you do fran right, you will want the recovery work.

Monday beer credits

Sunday, December 30th, 2018


CrossFit MSD – CrossFit

A: Metcon (AMRAP – Rounds)

30min EMOM:

1) 18/12 cal AB

2) 10 power snatch 42.5/30kg + 4 bar facing burpees

3) 60 double unders

4) 18/12 cal Row

5) 10 thrusters 42.5/30kg + 4 bar facing burpees

6) 5 TTB + 5 C2B

B: Metcon (No Measure)

Be sure to cool down well, get some extra sneaky credits with extra aerobic work if you want.

10-20min aerobic alternating bike/row/run etc.

Saturday – Partner Workout

Friday, December 28th, 2018


CrossFit MSD – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

33min Partner AMRAP of:

12 bench press 80/45kg

18/12 cal AB

12 strict pull ups

18/12 cal Row

12 DB Snatch 30/20kg alt

60 Double Unders
One athlete working at a time. Switch it up as needed. Be sure your buddy is there to spot your bench press. Adjust the weight as needed, just take plates on and off unless both using the same weight.

So you could do 7 bench press, your buddy does 5 then you do 10 cal they do 8 cale etc. until all reps are complete.

No need to have to ‘keep it even’ just working together to get through the workout and scale as needed so you both can do reps on each movement.

Friday

Thursday, December 27th, 2018


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

10min on the clock to move and breath by mixing up running/rowing/AB/Ski/Skip etc to get a little aerobic work in before lifting work.

Then we will get into our barbell work, starting with the snatch….DOing some barbell dancing type stuff.

Lets just have some fun lifting weights today.

A: Power Snatch (6-6-6-6-6)

every 1:30, building

Drop and reset, but not walking around ages between reps.

This will get a touch spicey….Higher volume weightlifting gets nasty.

B: power clean and jerk (6-6-6-6-6)

every 1:30, building

Same as above

Thursday

Wednesday, December 26th, 2018


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2 sets Of:

10 pass throughs

15m SA OH carry/ES

5 inch worms

then

1min row/AB/Ski/Run

*After each 1min complete 5 strict pullups + 10 push ups + 15 air squats (reduce reps as needed)

then

2-3 sets of:

100-200m run

5 thrusters (building in weight)

5 burpees (AFAP, spike HR)

-rest 1-2min before next round –

A: Metcon (Time)

For time:

Run 800m

then…

21-15-9-15-21 of:

Thrusters 42.5/30kg

Burpees

then

Run 800m
We did this workout last year, To view what you did last time, change the dat in wodify to 27/12/2017

Please scale the weight as needed. Reduce the reps back on burpees if you know that you are just not smooth and fast on these yet

Scaling option

15-12-9-12-15

Enjoy this solid blow out after christams feeling.