CrossFit 42 South

Archive for the ‘CFMSD Workout of the Day’ Category

WOD: Friday

Thursday, June 29th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

It’s been a big week…..

Let’s take 10min to work in some mobility as a group. Let’s enjoy this time, breath and just do what your coach asks you to do.

15min on the clock to play with rope climbing and/or muscle up skills and progressions etc.

*For those who have rope climbs pretty solid, play around to see how high you can get with 1 bite. Can you reach the top? Try a legless rope climb too. For those who have muscle ups, can you do one strict?

During the 15min on rope climb play, get a few reps in of everything else so you are ready for the workout.

Metcon

Metcon (4 Rounds for reps)

4min max rep of:

Rope climbs or Muscle ups

-rest 2min

4min max rep of:

Row cals

-rest 2min

4min max rep of:

TTB

-rest 2min

4min max rep of:

Wall balls
You may not complete the workout in the order that it’s written due to equipment etc.

Write your score down in the order that’s shown on the screen.

It will suck no matter what order it’s done in either lol….

WOD: Thursday

Wednesday, June 28th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 sets of:

10 pass throughs

10 air squats / OHS

Then 5 rounds with a partner of:

1 person bear crawls 10m + walking lunges back while the other holds a L-sit (butt on floor, vertical torso)

*For the crawl and lunge, scale distance back to not keep partner waiting too long.

Then we will take 10min to work on some hang power snatch. Just building to a “moderate” single. Just an extra opportunity to practice this complex movement.

Before the workout, hit a few reps of each movement for a few rounds to get a good feel for whats to occur.

Metcon

Metcon (Time)

For time: (20min cap)

50-40-30-20-10

Box jumps 24/20″ (step down)

25-20-15-10-5

Hang power snatch 40/30kg

WOD: Wednesday

Tuesday, June 27th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

:30 pallof press hold (es)

15 band good mornings

Then 2-3 rounds of:

:30 row/AB

5 burpees

*To get the engine warm before burpees

Metcon

Double Tabata Burpees (AMRAP – Reps)

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

Burpees
Score is total reps.

Strength

Before you hit this, walk 400m after the burpee fiasco 🙂

Deadlift (7-7-7)

Slower down than up is the tempo.

Be sure of this tempo and be sure of moving well. Just because you can lower it down slowly with a rounded back doesn’t mean you should. Slow down but PERFECT position on the way down.

WOD: Tuesday

Monday, June 26th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10x :10 pigeon (es)

*Work smooth transitions where you don’t have to pass through your knees.

3 rounds of:

10 cossack squats

5 dive-bombers

Then 5×3 broad jumps (stick landing)

*First 2-3 rounds are easy-moderate then last 2 are go for it.

then off to squats we go

Strength

Back Squat (5×4)

Slower down than up or :3 lower. Whatever works in your head to ACTUALLY go down slower.

Finisher

You can pick what you do. Hit with 100% effort and they will both suck.

50 cal AB (Time)

For time:

50 calorie Air bike sprint

50 cal row (Time)

50 cal row for time

WOD: Monday

Sunday, June 25th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10m inch worm (Push up)

:10-:20 active hang

15 band pull a parts

:10:20 side plank (es)

Then building into push press, working on tech. Focus on a vertical dip and drive, keeping feet flat to the floor and timing of the hips then the arms pushing overhead.

Strength

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

:3 lower on each rep.

This may not be as heavy as a regular 5rm. Really make sure of that slower lower.

After each set hit 1min worth of double unders then rest 2min.

midline/accessory work

5 sets of:

5-10 strict pull ups (:5 hold at top, :3 lower)

5-10 strict HSPU (:3 lower, :5 hold at bottom)

-Rest 1:00 between sets

Team WOD: Saturday

Friday, June 23rd, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon (4 Rounds for reps)

In teams of 3

A) 10min AMRAP of:

Air bike calories

-rest 1min

B) 10min AMRAP of:

rope climbs

-rest 1min

C) 10min AMRAP of:

burpees

-rest 1min

D) 10min AMRAP of:

Rowing calories

Score is total reps/cals on each round.

Switch as often as you like.
We will figure out a plan if numbers are slightly off.

Let’s do work 🙂

WOD: Friday

Thursday, June 22nd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 down facing dog to up facing dog

5-10 sit ups

6-10 waiters lunges

4-6 press in lunge position (es)

4-6 goblet squats (:5 hold)

3-4 rounds

*Light… Mobility focus

Then barbells out

Metcon

Metcon (5 Rounds for weight)

5 rounds for load of:

10 deadlifts

10 hang power cleans

10 front squats

*Rest 3min after each round.

You must complete the reps UB for the round to count.

You are allowed 1 failed attempt today in which you can try again. Maybe dropping the weight back to get a score.

Record your weight on each round. A failed round = 0kg.
You are not allowed to start heavy then drop weight back. Weight must stay the same or go up each round unless you miss. Then you can go back in weight.

During your rest time work in some mobility, easy bike or row. Walk around. Don’t just stop moving.

This is a BIG complex and we want you to be rested before going again.

WOD: Thursday

Wednesday, June 21st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Few minutes of mobility flow to get the body going then straight into:

3 rounds of:

8-12 cossack squats

15m single arm OH carry (es)

:45 row or AB (moderate pace)

5-10 ring rows

Then straight into the “quality work”.

Quality work

Metcon (No Measure)

10 sets for quality of: (25min cap)

5 single arm DB muscle snatch (es)

5 single arm DB push press (:3 lower) (es)

1 turkish get up

-Repeat on the other side. Rest :30 between side and sets.
You pick the weight. You pick how fast you do each movement.

Quality is the key here. Take your time to do it well, rather than fast.

Can use a different weight on the TGU if you can go heavier or need to go lighter.

midline/accessory work

4-5 rounds of:

:10-:30 chin over bar hold (chin up grip)

:10-:30 bottom of ring dip hold scale to push up hold if needed, can use band to stop wobbles, not knee in)

:10-:30 active hang

:10-:30 top of dip hold (Can scale with band to stop wobble or push up plank)

WOD: Wednesday

Tuesday, June 20th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

10 step ups (alternating legs)

10 single arm KBS (es)

:20-:40 plank hold (TIGHT)

Then 8min on the clock to warm up the power clean and get the other stuff dialled in before we start the EMOM. In this time have your box set up etc.

Strength/conditioning

Metcon (AMRAP – Rounds)

30min EMOM of:

1) 5 power cleans (not T&g)

2) 16/10 cal AB / 20/15 cal row

3) 16 no push up burpee box jump 24/20″

4) rest

5) rest

Increase weight each set on the PC. Start around 70% of your best 1rep and build if it’s feeling good.

Each round switch from AB to Row. You’ll do 3 of each.
Goal of this session is moving well under fatigue. Getting in some good heavy sets on the PC then working on the AB and BBJ before getting a good rest. The rest should allow time to add weight and maintain the output on the other stuff.

Record your heaviest 5 rep power clean too.

Power Clean (heaveist 5 from the EMOM)

Cool down

Spend 5min in a seated straddle stretch and 2min pigeon stretch (es)

WOD: Tuesday

Monday, June 19th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4-5 rounds of:

10-15m bear crawl (controlled)

10-15m crab walk

Then accumulate 30 band pull a parts switching your palms from facing up to down every 5 reps.

Strength

Try to hit the same number of reps and weight on each set. If you need to adjust, adjust the reps. Working withing 9-12 reps on both movements. When putting in your score, adjust as needed to reflect the work you did.

You may for e.g put in 3×12 at 20kg then in the notes last 2 sets 10 and 9 reps.

A1: single arm DB/KB row (5×9-12 es)

Slower down than up is the tempo.

Same weight on each set.

Adjust the reps in scoring to reflect the reps you did.

Rest :30 before A2

A2: Single Arm Dumbell Press (5×9-12 es)

Slower down than up is the tempo.

Same weight on each set.

Adjust the reps in scoring to reflect the reps you did.

Rest 2min before A1

Hanging L-sit (5x :10-:30secs)

Scale this by holding a tuck position then work on getting your legs as far out as possible.

After each set go straight into 5-10 slower down than up push ups.

Then rest 1:30min

WOD: Monday

Sunday, June 18th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow to get your Monday started

9min EMOM of:

1) 10-15 cal row/AB/ski

2) 50-70 bar taps

3) 6-12 burpees

Then warm up into squats

between sets, get a few dub practice in if needed.

We will touch on the workout before we begin

Strength

Back Squat (5×6)

Slower down than up. Goal is heavier than the 8s from last week.

Metcon

Metcon (Time)

For time:

100-80-60-40-20 double unders

50-40-30-20-10 jumping lunges
Cut dubs in half if needed. Or adjust the reps to suit you. Can be springy bar taps too.

lunges reverse step with no jump or cut reps back to 40-30-20-10-10 or half the reps if needed.

Partner WOD: Saturday

Friday, June 16th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

50 rounds for time of:

3 DB squat cleans

3 DB push press

3 burpees

Complete a full round before switching with your partner.
Scale weight if you can’t do 3 UB cleans into 3 UB push press. OR, do 2 reps of each as a scale option.

WOD: Friday

Thursday, June 15th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow to start. It’s been a big week. Let’s loosen off.

Then 3 sets of:

5-8 goblet squats (slow and controlled)

3 broad jumps (each jump gets bigger) Landing in the bottom of a squat like a heavy snatch or clean

Strength

Back Squat (5×8)

Slower down than up.

Rest 2-3min between sets

Aim to add weight from last weeks 5×10. Make sure you stick to the tempo and use the same weight on each set.

Next week we will be doing 6s.

Accessory work

4-5 rounds for quality of:

10-12 DB biceps curls

10-12 triceps push downs

:10-:30 hanging L sit (scale to tuck hold)

Slower down than up is the tempo for curls and push downs

WOD: Thursday

Wednesday, June 14th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds of:

15m single arm OH carry (es)

10m inch worms (quality)

This is a bit of sneaky strength work. Really focus on quality.

Then some rope climb skill work. Pointers for getting up faster and better.

Metcon

Metcon (AMRAP – Rounds)

21min EMOM of:

1) 15 box jumps 24/20″ (step down)

2) 20 russian KBS 32/24kg

3) 1 legless + 1 rope climb

Step down is mandatory!

WOD: Wednesday

Tuesday, June 13th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 inch worms + push up

4 waiters squats (es)

:20-:30 active hang

10 band pull a parts

x 3 sets

Then 3 rounds of:

2 front squats

2 press

2 push press

2 thrusters

*Increase weight each round, building to something moderate only. No struggles. Just to make the workout really feel “light an easy” as well as getting the timing dialled in of legs before the arms.

Then before starting hit

200m row (at workout pace)

then 2 rounds of:

5 thrusters

2-3 pull ups

*At workout speed.

Focus on moving well and have that apply to your workout.

Metcon

This will be running in waves. When someone is off the rower, a new athlete can begin their workout.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
20kg bar for male and female.

Scale back to 15kg bar if you need to.

Scale back from there as needed.

Finisher

6min after finishing Jackie begin on the finisher. Try to go for a walk to the end of the driveway and back in your 6min rest.

3min ME double unders (AMRAP – Reps)

3min ME double unders
Do as many reps as YOU can. 1 rep or 300 reps. It doesn’t matter.

WOD: Tuesday

Monday, June 12th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow to get going

1min rowing

:15 lat stretch (es)

1min skipping

:15 lat stretch (es)

1min AB

:15 lat stretch (es)

1min shuttle runs (10m)

:15 lat stretch (es)

Then 3 sets of:

5 single arm OHS (es)

*Do the best you can. You may not even get close to a full OHS with weight OH and that’s okay.

Weightlifting

Power Snatch (build to a 1rm in 10min)

You don’t have to PB. Just build to something heavy for the day within the time. IF this is a PB, well done.

Consistency Work

1 power snatch every :30sec for 10min (20 reps total) at 85% max for the day.

The focus is on consistent good quality lifting. Feel that bar coming into the hips, really pull under the bar and stick your receiving position, etc………

midline/accessory work

4-5 rounds for quality of:

:20-:50 sec plank hold in push up

:30 russian twists (quality, straight arms, really rotate through trunk, don’t just use arms)

*Really focus on pulling your hips under and squeezing your abs and glutes. Less time in the correct position is better than more time in a poor position.

Public Holiday: Monday

Sunday, June 11th, 2017

CrossFit MSD – CrossFit

Today is a public holiday so there will be no schedule classes.
However, we will have open gym time at:

8:30am – 10:00am
3-4pm

Hit the workout that is programmed. Don’t cherry pick it.
If you are doing it from home, skip the rope climbs and save them for later in the week.

Metcon

Either find somewhere nice to run or come on in during Open gym hours and it todays workout.

Metcon (Time)

1000-800-600-400-200m run

50-40-30-20-10m walking lunge

5-4-3-2-1 rope climb

If doing away from the gym, just skip the rope climbs.

Partner WOD: Saturday

Friday, June 9th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

24min AMRAP of:

40 box jumps 24/20″

40m DB front rack walking 20/15kg each hand

400m run

*Non working athlete must complete 1 rope climb before switching.

You can break the work up as needed, as long as the climb is done before switching.
If you can do a legless climb, that is preferred but not needed for Rx. You could also climb as high as you can legless then use the legs to finish. IF that still isn’t possible then use your feet and if thats not there, just do the best you can or laying rope pull.

WOD: Friday

Thursday, June 8th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

8min on the clock to mix it up on:

15/10cal row or AB

50-100 single skips

bear crawl 10m

crab walk 10m

10 wall balls

Then we will build into our squats for the day

Strength

Back Squat (5×10)

Slower down than up. Same weight on all the sets. We will work in some 8s next week.

Don’t neglect the tempo. This is very important.

Rest 2-3min between sets.

midline/accessory work

4-5 rounds of:

6-10 strict TTB (slower down than up) Aim for legs closer to straight than not

10 horizontal band rotations* (es)

*Start standing with a band looped around the rig around bellybutton height. Then standing next to the rig, you’ll hold the band with straight arms in front of you, trying to resist the band pulling you towards the rig. You’ll then rotate slow and controlled away from the rig then back to the middle.

We will show you how to do this on the day.

WOD: Thursday

Wednesday, June 7th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

15min at a moderate pace and for quality of:

10 pass throughs bottom of squat

10-15 side plank reach through each side (on hand if possible)

1 turkish get up (es)

10 lateral box step ups (es) controlled tempo

Then we will start working into the WOD…

Metcon

Metcon (Time)

3 RFT of:

30 burpee box jumps 24/20″

8 bar muscle ups
If you have 5+ CTB pull ups in a single set, you can try scale the muscle ups with a small band.

If you have bar muscle ups, but not in this volume reduce the reps.

Scale option will be 10 CTB pull ups. Scale that as needed. This can take up to 2-3 sets to get the reps out if this is hard for you.