CrossFit 42 South

Archive for the ‘CFMSD Workout of the Day’ Category

Thursday – Handstand/Double under skill + aerobic interval training

Wednesday, July 17th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

today no fluffing about. Just getting straight into it.

Getting some aerobic work in before class if able.

15m tippy toe walk

15m bear crawl

X2 sets

then straight into the skill AMRAP

A: Metcon (No Measure)

Skill focus AMRAP:

10min of:

10-20sec wall facing HS hold with shoulder taps (each tap = 1 rep)

20-50 double unders (cap at :45sec)
* The wall facing shoulder taps are going to be a great way for yoou to learn how to shift your weight to carry over to HS walking.

This can be done in a pike position on a box too if wall facing is a little challenging for you. You can still just wokr on kincking into HS if that is still tricky for you also.

B: Metcon (Calories)

Aerobic Intervals:

4 sets of:

1:30 row

-rest 1min-

1:30 AB

-1min rest-

1:30 ski

-rest 1min-

1:30 Assault runner

-rest 1min-
Score will be your lowers cals on each machine added up like previous weeks.

So you might get 33,30,31,27 in your first round but end up dropping back to 20, 18, 19, 17. Your score would be the lowest numbers added up. The incentive is to go as fast as you can while beng able to hold onto that pace. You need to work for it, it wont come easy. Do what YOU are capable of doing though.

Wednesday – Front Squats + single leg strength/endurance + core

Tuesday, July 16th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

1min cardio

10 ring rows + :30sec FLR on floor + 10 cossack squats

X2 sets for quality

then prepping into the front squats

A: Front Squat (Build to a tough 5 reps for the day in 12min @22X1)

Strict to the tempo…Hold good form. Core stays engaged, keeping tension. Chest up, elbows up. Knees over toes, maintaining arch in your foot.

B: Back rack reverse lunge (5X 16 alternating legs )

every 2:00


work with a buddy and just i go you go speed.

this is more endurance than pure strength but the focus in on quality lunges and building up your strength form you weakier side to your stringer side.

Hild good form on these. Not shooting the hips up as you stand, knee tracking toe, back knee kisses the floor, (no slams) etc…

C: Metcon (No Measure)

Core finisher:

OPTIONAL if you have time and want it.

2 sets of:

:20-:30sec side plank/es

10-15 hollow rocks/ bent hollow rocks/ bent hollow hold

10 gluten bridges with :3sec hold at the top
For the glute bridge relly focus on getting the work in your glues not your lower back or hammys.

Tuesday – Pulling strength and Tabata

Monday, July 15th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

8min EMOM

1) 10 banded face pulls + 5 no push up burpees

2) 10m tips toes walking + 10m high knees

*going at a warm up pace not. workout pace.

then some time to set up and prep for your first working set on pull ups.

*during rest break on the pull ups, use some of this time to prep some boxes for the tabata intervals, only needing 4 boxes out max.

A: strict pull up (5 x ME UB )

Every 2:00

If you can do 12+ reps, do strict chest to bar today. If you are unable to preform strict pull up yest, use a band assistance standing on the band on in the band. Focus on full ROM and setting yourself up so 6-8 reps is tough.

B: Metcon (AMRAP – Reps)

Tabata for total reps :

A) Tabata AB/ROW for total calories

-rest 2min-

B) Tabata box jumps 24/20″ (step down)

-rest 2min-

C) Tabata ROW/AB for total calories

-rest 2min-

D) Tabata TTB for total reps

Tabata is :20work/:10sec rest X8
Score will be your total calories and reps added up at the end.

While working on the movement you are on, just keep a running count in your head then at the end of the interval write down your number and you can then add it all up at the end.

Start on either AB or row, Either way whichever you do second will be tough so there isn’t really a ‘hack’ in which allows you to get more reps. One way isnt easier or harder than the other.

Monday – Upper body barbell complex + Deadlifts

Sunday, July 14th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3min for aerobic work straight up then into

3 sets:

10m bear crawl

10m deep lunge + elbow drop (travelling – and bring other leg through whilst staying low)

:20-:30sec hang from the bar with focus on stretching out OH position

10 banded good mornings

then into barbell prep

A: 5 Stirct Press + 5 Push Press + 5 Push Jerks (5 working sets to build to a max for the day)

All done unbroken and to be taken from the floor.

Go every 3:00

The strict press will be the limiting factor in this complex and this will be a total shoulder burner.

Start at approx 75% 1rm strict press +/- based on ability.

Dont have a 1rm? You shoulder have an estimated 1rm in wodify it is your responsibility to looks this datd up in you wodify app. Do a little homework to help you preform this session. If all else fails we will guide you where to start 🙂

B: Deadlift (6-6-6-6-6)

Ever 2:00

PERFECT menas PERFECT. No rounding your back for the sake of wanting to lift more. Do not let you ego get in the way of preforming a quality set. First set today is your starting weight plates you would use e.g 25kg on each end or 10kg on each end etc.

Second set is what ever you want from that point. Your last 2 sets will be the ‘true wokring sets’

C: Metcon (No Measure)


Take 5-10min to actively cool down today

Stretching he hips and flutes and easy aerobic work.

A coach will show you some go to recovery stretches to hit today.

Saturday – Open Gym

Friday, July 12th, 2019

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

Open gym time:

Come in and catch up on a missed workout or hit something you would like.

Friday- Barbell slanging + CrossFit benchmark

Thursday, July 11th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

movement flow as a group

then 2 sets:

10 plate ground to overhead

:30sec FLR on floor

10 walking lunge steps

then thruster movement review + kipping pull up/options to scale the pull up ready for Fran after our heavy sets.

A: Squat Clean Thruster (3-3-3-3-3 NOT T&G)

No more than :5sec between reps

-GO EVERY 2:00-

Getting practice on your cleans while prepping the thruster movement pattern for Fran. Really focus on catching the clean in a strong front squat then driving up hard with the legs and punching the weight overhead without re-dipping. Finishing strong on OH lockout. Then bringing the bar down and resetting for the next rep.

B: Fran (Time)

Thrusters, 95# / 65#

12min cap. Modify to be able to achieve this. Goal is much fater though. Scale as needed to be able to do all sets in no more than 3 sets. If you hvae some pull ups but not this volume then do 15-12-9

C: Metcon (No Measure)

Optional core finisher:

2-3 sets:

10 PERFECT hollow rocks

10-15 v-ups/ tuck ups

5-10 side plank hip lifts with :2sec pause at the top of each rep.
On the side plank focus on keeping a string shoulder position. Avoid your shoulder rolling forward into a weak and unsafe position. We will coach you in this.

Thursday- Handstand/Double under skill + aerobic interval training

Wednesday, July 10th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Today no fluffing about. Getting straight into our warm up then straight into intervals.

10min skill based warm. up of:

20-40 double unders or :40sec practice

5-10 HS walk or HS hold practice*

*HS hold up on wall/ pike HS hold/ whatever you can do

A: Metcon (Calories)

Mixed Intervals:

We did this last week as :30/:30 and we are working again today but longer work time.


1:00 work

1:00 rest
Score today is your lowest nmber of calories on each machine total. So you may end up doing 20 cal each machine the first round but end up dropping to 10 cal on each machine. Your score is then 40. This is an incentive to go as fast as you can while wokring on maintaining your pace. You will get no credit for getting 20calories on 1 ound.

TIP:Look back in your wodify to last wednesday and see what your score was. Use this data as a guide to how fast you may be able to go today. You may be able to hold that pace or need to go a little slower but you have datd from last week, use it. Dont just guess.

Alternating each set on each machine, row/run/ski/AB

Wednesday – Functional bodybuilding work

Tuesday, July 9th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets for quality:

10m bear crawl

10 banded face pulls

:10-:20sec single arm KB bottom up hold/es

A: Bench Press (6-6-6-6 @ 31X1)

Every 2:30

OWN the tempo. Heavy as good form allows. Progress from last weeks 3×8. Same total volume of reps but less reps per set.

B1: Single arm landmine press (3X 6-8/es @ slower down than up. )

-Rest 1:00-

Progress in reps or weight from last week while keeping solid form.

B2: single arm DB/KB row (3X6-8/es @ slower down than up )

-Rest 1:00-

As above

C: Metcon (No Measure)

2 sets for the pump to cash out for the day:

15-20 close grip incline push ups

15-20 banded tricep push downs
No rest between moving from the push ups to the push downs

Tuesday – Squats and partner AMRAP

Monday, July 8th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

1min aerobic work (any machine)

1min movement flow

x2 sets

A1: Turkish Get Up (2×3 /es)

-Rest :30sec-

A2: Lateral step ups (2×8/es )

focus on heigh to challenge hip and ankle mobility while building single sided strength. controlled lower .

This warm up is a little longer with the focus on single sided strength imbalance improvements before we get into our big lift for the day

A: Front Squat (5-5-5-5 @ slower down than up )

-Rest 2:00-

B: Metcon (Calories)

Partner AMRAP:

12min AMRAP:

max cal AB

-rest 1:00-

12min AMRAP:

Max cal row

*Before switching your partner must complete 4 DB Box step overs + 4 burpees 24/20″ 22.5/15kg.

You can switch as soon as the work is done or allow more time before switching it is up to you and your buddy.
Score is total calories added up for the day. One athlet can go RX while the other scales as needed, that is totally okay.

Monday- Muscle up/barbell skill and classic crossfit

Sunday, July 7th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets:

5-10 kip swings

10 hollow rocks/ bent hollow rocks/ holds

3-6 PERFECT push ups

3-6 pull up negatives

A: Metcon (No Measure)

15min skill focus:

Alternating between the two movements today at a low intensity skill focus pace

2-6 muscle ups (ring/bar) *

3 power clean + 3 push jerks **
*No muscle ups yet? But have pull ups and dips?

Depending on where you are at, we will help to provide you with some skill work and progressions to do. Jumping ring muscle ups, transition drills, etc…But only if you have some strict pull ups and strict dis, otherwise we will show you how to get stringer at those as they will be the foundation to build more complex skill onto.

If you dont have pull ups or dips yet, you arnt ready for learning muscle ups yet but we will help guide you with building the strength needed for dips and pull ups.

**For the Power Clean and jerks, all UB and building to only heavier than you plan to do the workout. The workout isn’t meant to be heavy. A challenging weight for the reps, but not actually heavy. Using this work to prime you for the wokrout ahead.

B: Metcon (Time)


30 TTB

30 power cleans 62.5/40kg

30 TTB

30 push jerks 62.5/40kg
No time CAP but this should be done sub 12min. This is allowing 10 reps per minute. If you know this is going to be a bit aggressive for you to maintain, then modify as needed.

If you have some TTB you can do less reps. If you have no TTB you can do knees to chest or just a knee raise.

Adjust the weight on the barbell but aiming to do all the reps.


Friday, July 5th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Open gym- come in and catch up on a missed workout or hit something you want to work on


Thursday, July 4th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Movement flow as a group

then 2 sets:

10 banded good mornings

:30sec FLR on floor

then we will prep into the FS for the day, dialing in front rack etc

A: Front Squat (15-12-9-6)


Heay as good form allows but really stick to good form…

Going from racks.

A: Front Squat (12)

A: Front Squat (9)

A: Front Squat (6)

B: 500m Row (Time)

Max Effort 500m Row
-REST 5:00-

C: Assault bike: (Time)

50/40 call all out sprint
-rest 5min-

C: Metcon (Time)

3 RFT: (9min cap)

15 KBS 32/24kg

15 TTB


Wednesday, July 3rd, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets of quality:

10m bear crawl

10 banded face pulls

:10-:20sec single arm KB bottom up holds/es

A: Bench Press (8-8-8 @ 31X1)

EVERY 2:30

OWN the tempo. heavy as good form allows

B1: Single arm landmine press (3×8 /es @ slower down than up )

-rest 1min-

B2: single arm DB/KB row (3×8/es @ slower down than up )

-rest 1min-

C: Metcon (Weight)

3 sets for the pump:

12-15 DB bicep curls

12-15 banded tricep push downs

all at a slower eccentric than the concentric for the tempo. Keeping it strict


Tuesday, July 2nd, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Today no fluffing about. Getting straight into our war up then straight into the intervals.

If you can, get here early to preform your own movement flows etc to be ready to go.

10min AMRAP:

15m sled push @ tough weight but move fast

:30sec HS hold practice/HS walking practice

10-15 perfect hollow rocks/bent hollow rocks/ just hold

then straight into intervals.

A: Metcon (Calories)

Mixed intervals:

40min of:

:30sec work

:30sec rest
Score today is your lowest number of calories on each machine totaled. So you may do 12 cal on each machine but end up dropping to 7 on each machine. Your score is then 28.

This is an incentive to go as fast as you can while working to mantain your pace. You will get no credit for getting 20 cals in one set. Your score is only as good as your lowest cals.

Alternate each set on each machine. Run. Row. Ski. AB


Monday, July 1st, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Partner warm up:

P1 dones a bear crawl while partner 2 completes 2 rounds of:

10 ground to overhead with plate + 10 air squats while holding plate in front of body

then P1 hangs from the bar while P2 completes 200m row


then going over the power snatch + overhead squat prep

A: Power Snatch (Build to a tough 5 reps for the day not T&G)

No more than :5sec rest beween lifts.

You have 12min on the clock

B: Metcon (Time)

For Time:


Overhead squats 42.5/30kg*

3X reps of double unders (18-27-36-45-36-27-18)
*If OHS isn’t there or unsafe for you, preform fron squats.


Sunday, June 30th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

1min aerobic work (any machine)

1min movement flow

X2 sets

3×3 Turkish get ups/es

-rest :30sec between sides-

A: Dumbbell Push Press (5×8-10 UB @ slower down than up tempo)

-Go every 2:30-

*In rest period get in 1-2 rope climbs (1 legless if you can)

Tough weight while maintaining good form and moving well.

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

10 bar muscle ups*

20 power cleans 60/40kg

30 burpees over the bar (lateral)
*less BMU/C2B

Depending on where you are at on your journey. If you would llike to progress to higher skill movments, talk with your coach and seek out some skill sessions to help you. This is something we do offer to help you progress faster.


Friday, June 28th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Open gym arm 07:30, come in and catch up on a missed workout or hit something of your own 🙂


Thursday, June 27th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Movement flow as a group

then 2 sets:

3-5 muscle snatch

3-5 behind the neck push jerks snatch grip

3-5 Overhead squats

then a few min for everyone to get up to speed on power snatching. Wont take too long to figure out your starting weight.

A: Power Snatch (15-12-9-6 T&G UNBROKEN )

Every 3:00min preform a set

If you are still very fresh to power snatching, there isnt a need to practice touch and go reps etc. you can just focus on doing the reps at lighter loads and working on skill and getting better at the lift. Just control the bar back to the floor then reset at the bottom of each rep.

For those a little more seasoned you can get after practicing T&G reps for barbell cycling.

A: Power Snatch (12)

A: Power Snatch (9)

A: Power Snatch (6)

B1: Metcon (AMRAP – Rounds)

EMOM X 10:00

1- 20/15CAL ROW

2- 15 burpees
-Rest 1min-

B2: Metcon (AMRAP – Rounds)

EMOM X10:00

1) 18/13 cal AB

2) 15 burpees
This is one big EMOM with a short rest in the middle for change over from rower to AB.

Challenge yourself to hit the highest number possible each round.

Set yourself a goal and aim to stick to it. Completeing the work in the minute is a completed round

Score is total completed rounds.

Modify the reps/cals as needed

This is mean to be a real challenge to acheive.

Do your best!!!


Wednesday, June 26th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flow as a group to start

then into

6x:30sec work/ :30 sec rest on any machine

then prepping into todays workout.
No score on todays workout, focus on being smooth and quality. You will get in a great workout still. This doesnt mean sandbag the workout and not try your best. It means just not needing to try to go balls to the wall and into full send mode.

Allow yourself to focus on quality over speed. Be smooth, practice moving well. Enjoying not needing to race today and just getting in a quality workout. Some days are to ‘race’ and push yourself to that dark place and others are to just be fully present in moving well and focusing on quality.

A: Metcon (AMRAP – Rounds and Reps)

35min AMRAP with focus on quality rather than speed.

10 ring rows (quality, no hips, strict, make them as hard as possible)

15 wall balls (pick your own height and weight today)

10 toes to rings (can kip, if tough do knees up high)

:30sec side plank/es

15 Russian KBS (heavy as you like today)

30m sled push (heavy but limit 1min time)

15m broad jumps
Score will be total rounds completed but hold yourself to a very high standard on quality rather than trying to win or complete a crtain amount of rounds.

Work hard, but allow yourself to slow down a little, not needing to push yourself so you feel beat up and smashed.

Tomorrow we go hard and to that dark place.


Tuesday, June 25th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Good mobility flow to get going

2min moderate AB/Row (focus on what you plan to test today)

-rest 1min-

1min slightly faster but still moderate

-rest 1min-

2x :30sec toughs effort

-rest 1min-

2x:10sec burst with 1min rest between

Op.1: 2k Row (Time)

Max Effort 2k Row

Op.2: 10min max Assault bike cals (Calories)

B: Metcon (No Measure)

1520min AMRAP:

not for score but for quality focus:

30m bear crawl (hips higher and moving slightly faster than normal)

2 TGU/es

30m sled push (up then back)

2 rope climbs (1 legless if able)

1:00 double under/practice
Start this when you are ready after completeing your AB or row

This will still be a good challenging workout and you can push yourself a bit if you like. You dont have to go ‘easy’ but dont try to go fast and race. Take the time to be smooth, move well and enjoy a slightly lower intensity workout with some skill pracice adter selling your soul on the rower/AB.