CrossFit 42 South

Archive for the ‘CFMSD Workout of the Day’ Category

Thursday

Wednesday, July 18th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min on the clock to AMRAP the following:

10m bear crawl slow and controlled

10m bear crawl hips higher and faster

10m burpee broad jumps

10 band good mornings

A: Deadlift (5-5-5-5 @ 11X1)

-rest 2min-

heavy but perfect form. Form is the limiting factor, not how much you think you can actually lift.

Have fun with this though 🙂

B: Farmer’s Carry (5X30M IN 15M SECTIONS )

go every 2min

go heavy here, use handles with the KB and DBs aren’t heavy enough for you.

working on grip and your ability to move heavy weight around, not just lifting and placing it down again.

Wednesday

Tuesday, July 17th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

15min RTW

:30 run

:30 row

:30 ski

:30 AB

*After each station deep lunge flow + downfacing dog approx :30 total

Getting warm and sweaty ready for laying it all on the line for the tabata intervals

A: 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.
-rest 4-5min before starting on the quality work-

B: Metcon (No Measure)

4-5 rounds NFT but quality:

6-10 strict pull ups

2 TGU /es

10-15 v ups

Tuesday

Monday, July 16th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow

then

3 rounds

10-15 wall balls

5 SA upright row with DB

:30sec sprint AB/Row/Run/Ski

A: Thruster (5-4-3-2-1)

-rest 1:30

building each set, record weight on each set. If you fail a rep in that set, then it doesn’t count to your score and you miss out on that set too. Be smart on weight choice per set, but have a crack.

A: Thruster (5-4-3-2-1)

-REST 1:30-

A: Thruster (5-4-3-2-1)

-REST 1:30-

A: Thruster (5-4-3-2-1)

-REST 1:30-

A: Thruster (5-4-3-2-1)

-REST 1:30-

B: Metcon (Time)

FOR TIME:

20 DB thrusters

20 DB power cleans

20 DB front rack reverse step lunges

20 single arm DB snatch alt arms

20 dumbell push press

*EMOM 5 burpees, workout will start on the DBs.
22.5/15kg DB /hand for all movements but the DB snatch is single alt arms

scale weight if you are unable to do at least 10 UB thrusters with weight have in mind.

Monday

Sunday, July 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

4-5 sets

10m high knees

10m butt kicks

:15-:20 side plank /es

Then prep for the EMOMs

A: Metcon (AMRAP – Rounds)

2 rounds :

4min EMOM

15/10 cal row

4min EMOM

12 TTB

4min EMOM

15/10 cal AB

4min EMOM

3 wall climbs
this is all done one after the other with no rest between for the 2 full rounds which is 32min EMOM total. You stay on one station for the reps then move on to the next. There is no rest between stations.

Score will be total completed rounds.

Scale reps as needed to be able to compelte the work each round.

Rx + option

18/13 cals for row and AB

15 TTB

5 wall climbs

Saturday

Friday, July 13th, 2018

CrossFit MSD – CrossFit

Warm-up

3 sets for quality of:

:20-:30 hollow hold

:20-:30 arch hold

5-8 scap pull ups

5-8 scap push ups

A: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
Score is total reps

B: Deadlift (10min to build to a tough, but not max 5rm TnG. )

Not a slam, bounce and go!

Heavy, but perfect form

Friday

Thursday, July 12th, 2018


CrossFit MSD – CrossFit

A: Bench Press (Find 5rm for the day @ no tempo just good form )

no bouncing off your chest though, keep tension, good form but get after it….

B: Double Tabata Burpees (AMRAP – Reps)

16x :20 on, :10 rest (double tabata)of:

Burpees
Score is total reps

We have done this a while ago. Some may have an old score, but if not, today is your baseline for this test.

Thursday

Wednesday, July 11th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 rounds

15m bear crawl

3 broad jumps

5 goblet squats @ 32X1

A: Back Squat (5rm for the day (no tempo) in 15min)

If you arnt feeling it today, don’t force it please. If you are newer, you are better getting in sets of 5 reps at sub maximal, rather than trying to push yourself to far.

Be smart, have fun, see what you end up with.

B: Dumbbell by side step ups (5×10/ES @ slower down than up )

-Rest 1min between legs-

Heavy but perfect step up and down form. Controlled reps, not loosing balance, even work from side to side.

Use you regular strep up height which is box about knee cap or just above.

If this height is hard, don’t add weight.

Wednesday

Tuesday, July 10th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Not much specific warm up here.

Bit of general movement flow, barbell movement. Getting in 2 rounds of 3-5 reps of each movement.

Today you can share bars as while someone is doing the 1min work, the other can be on the bar. Just so there isn’t barbells everywhere.

A: Metcon (Time)

45min RTW @ easy-ish pace:

1min run

10 power snatch (form over load)

1min ski

10 snatch balance (form over load)

1min airbike

10 power cleans (form over load)

1min row

10 push jerks (form over load)
For the weightlifitng, the weight is no more than 40% of your 1rm… The goal is to practice the lifts with good form and control.

Really own these lifts today.

This is a nice blen of aerobic work with some barbell skill sprinkled in.

Remember it doesnt always have to be heavy and or fast to get the correct dose.

Tuesday

Monday, July 9th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

15min on the clock

Rotate through

20m high knees

20m bear crawl

1min AB

:30sec hollow hold

:30 sec goblet squat hold

1min row/run

Lunge flow

A: Metcon (AMRAP – Reps)

12 min AMRAP

1000/750m row (4:30 time cap)

50 burpees

50 KBS 32/24kg

max box jumps in remaining time 24/20″
-Rest 6:00-

B: Metcon (AMRAP – Reps)

12min AMRAP

60/40 cal AB (4;30 CAP)

50 dumbbell strict press 15/10kg /hand

100m bear crawl

max rep TTB in remaining time

Monday

Sunday, July 8th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 min on the clock

1min run

1min row

1min ski

1 min AB

*bounce around for 15min putting in 1 min work on each, keep this aerobic, meaning sustainable effort.

This is just a nice long cardio warm up before some quality lifting work.

Burning off some weekend calories in the warm up ha…

Then you should be very warm and we will get under a barbell ready for our Front Squat work.

A: Front Squat (5-4-3-2-1 @ 22X1)

-rest 2min-

Each set gets heavier. First set is at about that 75% 1rm mark, maybe a bit more. Score is weight on each set today and note that you did it with a 22X1 tempo.

A: Front Squat (5-4-3-2-1 @ 22X1)

A: Front Squat (5-4-3-2-1 @ 22X1)

A: Front Squat (5-4-3-2-1 @ 22X1)

A: Front Squat (5-4-3-2-1 @ 22X1)

B1: Dumbbell Walking Lunge (5 X 16 steps)

-Rest :30sec-

DB by side, perfect lunge steps. Try to avoid your hips shooting up as you stand up and over into the next rep.

B2: strict pull up (5 x ME UB reps @ quality over reps, no set tempo)

-Rest 1min-

Should be aiming for 5+ reps today. If you have 15+ reps, do strict C2B today.

Saturday

Friday, July 6th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Today all about about a VERY hard effort. Simple stuff to really be able to put the put down and just go get after it.

We will run A in waves of 4 today…. Once you are done, rest your 6-8min before starting on B.

A: Metcon (Time)

For time (6min cut off):

21-15-9

cal row

cal AB
short cut off time meaning you need to be pushing HARD…… Do less cals if needed. Maybe 15-12-9?

-rest 6-8 min before you start on B

B: Metcon (AMRAP – Reps)

6 sets for total reps:

:30 burpees

1:00 rest
goal is you go AFAP on the burpees…. No pacing, just going for it.

Friday

Thursday, July 5th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 set

row :20 tough-ish pace

:30 plank hold (TIGHT)

10 band good morning (perfect and snappy)

A: Deadlift (5-5-5-5 @ 11X1)

-rest Go every 3min,

Start about 75% 1rm or estimated 1rm. Build each set, but form is your limit, not how much you can actually lift unless your form matches your weight selection.

B: Metcon (Time)

For time:

21-15-9

goblet squats

DB snatch alt

-REST 5:00-

9-15-21

goblet squats

DB snatch alt
30/20kg DB

Score is total time. Scale as needed. Should be able to keep a ‘keep on moving’ pace, not an ‘OMG, this DB is to heavy to move pace’….

Thursday

Wednesday, July 4th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

quick general movement flow then talking about the ski ergs and runners

A: Metcon (No Measure)

45min on the clock @ easy-ish effort: Please don’t try to push this to hard, not everyday can or should be done at that middle to high intensity. Contary to your beleif of having to go harder to be better or get fitter, you can actually make yourself less fit, sicker and overall more unhealthy if you try to workout at high intensity everyday. This is why we like to some days only lift, some days do this long slow easy work, other days we go hard too. It all just needs to blend, that said, have fun today on new stuff (runners and ski ergs)

:45 row

10-15m bear crawl (half distance forward, other half backward)

:45 AB

10-15m walking lunge steps (half distance forward, other half backward)

:45 ski erg

10-15m inch worms

:45 air runner

10-15m duck walks
where we have ski/run/AB/row, you can do them in any order. Just getting a good play on the new runners and ski ergs today

*On the going backwards on the lunge and crawls, be aware of where you are and take your time to try coordinate this movement.

*On the crawls, it is very important your back is flat and level with shoulders. Knees just off the ground and minimal movement side to side at the hips

Wednesday

Tuesday, July 3rd, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock

1min row

:30-:45 plank hold

10m inch worm

10 scap pull ups or hang from bar active hang :20

10 wall facing squats (hands up reach up)

then taking some time to dial in todays workout before we start

NOTES:

To get the correct flow on this workout and to allow everyone to do the workout in the order as written, we will stagger the starts by having 4 athletes go then on the next minute, another 4 going etc..

Just be sure that you are very quick to get on and off the AB please.

If there is 12 or less athletes, we will put a 1min gap between each wave of athletes to keep the AB minute more free.

Set up today should be as minimal as possible, meaning 4-5 boxes will be enough, just flip the height as needed. Same for the DBs.

A: Metcon (AMRAP – Reps)

3 rounds for total reps:

1min dumbell thrusters 22.5/15kg

1min burpees

1min pull ups

1min box jumps 24/20″

1min cal AB

1min rest
scale the weights, pull ups, heights etc to be able to get at least 10+ each each minute.

for the new athletes in today, there will be scaling options to suit your fitness level. We are all at a different stage in our fitness journey but we all share the ride together. We will meet you where you are at.

B: Metcon (No Measure)

cool down:

time for easy row, AB, walks etc…. Talking as a group, bit of mobility, get yourself feeling good after this tough workout

Tuesday

Monday, July 2nd, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Today is an Olympic lifting focus day again…

here early get in some double under practice? start with single skips for a few min first to get warm then get the DU happening.

5 muscle snatch

5 barbell good mornings

5 behind the neck strict press (pressing grip)

5 bent over rows

x3 sets

like last week here with some bent over rows.. Form focus here,

then there will be time before we start each 15min clock to run through the main lift you are working on as a group.

Today is a good day to buddy up with someone and just have some fun lifting to a max 🙂

A: Power Snatch (Find a 1rm for the day in 16min)

the 15min start with no weight on the bar, then take as many reps as needed to find your heaviest 1rep for the day.

For newer athletes, maybe foucs on doing crisp sets of 2-3 reps at a time. Focusing on that getting under the bar, the catch position etc.

B: power clean and jerk (Find a 1rm for the day in 16min)

the 15min start with no weight on the bar, then take as many reps as needed to find your heaviest 1rep for the day.

For newer athletes, maybe foucs on doing crisp sets of 2-3 reps at a time. Focusing on that getting under the bar, the catch position etc.

Monday

Sunday, July 1st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10 down facing to up facing dogs

*Really trying to get shoulders and upper back warm and open ready to go.

3 sets

:20-:40 side plank /es

4 reverse step lunges with DB by side /es (this will be 8 lunges total with DB switching sides)

*Heavy but good form on TGU and lunges.

A1: Bench Press (5-5-5-5-5)

-rest 1min-

start at last weeks 3rd best set and build but no misses, still keeping some in the tank.

A2: Dual Dumbbell Squat (5×15 @ 20X1)

-rest 1min-

this is with a DB in each hand in the front rack position.

B: Metcon (No Measure)

5 sets for quality:

2-3 wall climbs

10-15 cal row (long and strong stokes)

10-15 TTB

2 TGU /es
select reps that suit your ability… This should be sustainable for the entire 5 sets. This shouldn’t take you to a place of ‘OMG I am going to die”. Stay below that line please.

Rowing pace is still sustainable for 5 rounds here, but the stroke should be long and strong, not short and chippy.

Saturday

Friday, June 29th, 2018


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

12min on the clock to do :20 efforts on the following:

-AB

-skipping/du

-mountain climbs

-rowing

-hanging from bar

-side plank (both sides)

So you will do :20 of work at a moderate/warm up pace then move to the next movement until the 12min is up.

Getting warm, but not worn out.

then prepping for todays WOD.

A: Metcon (Time)

For time:

50 GTO with weight plate (you pick weight)

5 rope climbs

5 wall climbs

40 GTO

4 rope climbs

5 wall climbs

30 GTO

3 rope climbs

3 wall climbs

20 GTO

2 rope climbs

2 wall climbs

10 GTO

1 rope climb

1 climb
YEs, there are only a handful of ropes and wall space and lots of humans. Here how this will work. If you are slow on the RC/WC, allow the person who is going faster to just get in a rep or two while you are resting. If you aren’t climbing the rope/wall, someone else on that rope/wall isn’t in your way, so if you don’t want anyone to ‘get in your way’ GO FASTER… Simple.

all that said, communicate and enjoy..

Friday

Thursday, June 28th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10 down facing to up facing dogs

*Really trying to get shoulders and upper back warm and open ready to go.

3 sets

:30-:45 FLR on floor

30m SA OH carry /es

4 reverse step lunges with DB by side /es (this will be 8 lunges total with DB switching sides)

*Heavy but good form on the OH carry.

A1: Bench Press (5-5-5-5-5 @ 30X1 )

-rest 1min

these are regualr grip bench press. Nothing to crazy wide, just a grip that is shoulder width or just outside. Form etc is priority over load here.

Start mod-heavy then build, but no misses

A2: Goblet Reverse Lunge (5×20 alt legs @ slower down than up )

-rest 1:00

Use KB or DB. Like the goblet squats on Monday, this is actually meant to be heavy. Challenge yourself in the weight, but form is always the priority.

Can build in weight here if a bit unsrue were to start.

B: Metcon (No Measure)

12min EMOM:

1) 10-12 DB z press @ slower down than up

2) 10-12 DB bicep curls @ slower down than up

3) 2-3 wall climbs (perfect and controlled up and down)

4) rest
No score on this, just putting in the good quality work…

Thursday

Wednesday, June 27th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

-If you get in early, give yourself 5min aerobic work to start and practice a few DU too.

-general mobility flow to get going for a few min

-then taking a few min to just get head around all the movements etc going on. Main things will be figuring out scaling options on the strict pull ups, make sure your rope is out and ready for part B then we should be able to just get after it..

A: Metcon (AMRAP – Rounds)

A) 30min EMOM:

1) :15-:25 side plank /es

2) :30-:50 wall sit

3) :20-:50 FLR on floor

4) 5-10 strict pull ups

5) max cal AB/row in :50***

6) rest
***On the AB or row, goal is to go as hard as you can but keeping the cals to the same effort each round as close as possible. So rather than smashing out 25 cal then dropping off to 15, we would rather you hit 20 each round… Tough effort, but allowing you to keep going. But not too easy. This isn’t yesterdays EMOM pace, this is MUCH faster than that.

If anything here looks like it is ‘too easy’ for you and you want to add in some extra sprice, here are your options:

-side plank rotations

-2xKB in front rack position

-on rings

-add weight to pull ups

-GO faster

B: Metcon (AMRAP – Rounds)

The EMOM on B starts when the clock hits 35.

B) 10min EMOM:

1) 15-55 double unders

2) 8-15 no push up burpees
This effort can be tough, but should not have a drop off on your reps at all. Pick a number and stay with it.

If you DU are still a work in progress, set yourself :40 to just practice reps, rather than count reps.

*this starts when the EMOM clock hits 35. Be ready.

Wednesday

Tuesday, June 26th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

6min to bounce between AB/row/ski etc to generally get warm

then we will bring it in and start getting reps on the workout, focuing on getting in BJ, WB and KBS. We will allow a few min to start lighter and smaller and build it up to make it feel good before you go.

A: Metcon (Time)

5 RFT (20min cut off):

12-20 box jumps 24/20″ sd

12-20 wall balls 9/7kg 10/9′

12-20 KB swings 24/16kg
Try pick the highest number of reps you can handle whilst keeping this to more working time rather than ‘resting’ time…..

This cut off is allowing 1min per movement and a little bit of transition time. If you find that you are taking longer than 1min to complete the 12-20 reps you will want to reduce the reps/weights/height etc…

-RESTING 5:00 before B-

B: Metcon (No Measure)

16min EMOM:

1) 8-15 cals row or AB

2) 15-30m bear crawl (controlled)

3) 8-15 cals row or AB

4) 10-15m inch worms
This isn’t going to have a score attached to it so you can just work on your pacing and breathing. Goal is to pick numbers you can hit every single sound without failure at all…. There should be no drop in your pace either, meaning if you are aiming for 15 cals and the first round takes you :45 but the last takes you :55, you went to hard at the start. You would be better going all rounds at :50 or aiming for a lower number that you can hit again and again.