CrossFit 42 South

Archive for the ‘CFMSD Workout of the Day’ Category

Wednesday

Tuesday, March 19th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Here early? Get your heart rate up and break a sweat before class starts.

Quick general movement flow to start while we talk about the workout for the day

Then straight into:

2 sets of:

3 TGU/es

A: Metcon (No Measure)

10min skill work on the ring muscle up:

Samer as previous weeks. For most of you, using this time to progress your strength. For some of you it’s the time to practice your muscle up skill whilst still building strength.

If you are unable to do push ups, please do not attempt to do dips. You can work holds safely but you are best spending you time working on push up strength.

For those who are more working strength than trying to actually do a muscle up try and get in 3 sets of:

5-10 strict pulling (c2b, pull ups, banded, rings etc)

5-10 strict pushing (dips, push ups etc)

B: Metcon (No Measure)

For QUALITY not time:

3 rounds of:

10-15 TTB

25-60 double unders

*Focus on trying to link TTB reps and being smooth on the DU. Just aiming to progress a little on what you have done before in the past on these movements.

STRAIGHT INTO

3 rounds of:

3 rope climbs

10-15 box jump on and overs 24/20″

*Working on getting up the rope in as few bites as possible. For those who want to throw in a legless climb here and there go for it. On the box jumps, working on being as athletic and light landing on the box getting to the other side nice and smooth.
The intent of this session is you move at a continuos pace but focus more on clean reps rather than rushing for a ‘good score’. Just because it isn’t for time doesnt mean you aren’t able to push your pace a little but you should be able to walk away from this one and not be needing to crawl away

Tuesday

Monday, March 18th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Partner Warm Up

One person runs to the fence while the other holds hang from the bar ***

X2sets

***Hang from the bar playing around with changing your grip around from overhand to underhand to mixed grip to single arm hang etc.

Then one person rows 150-200m while the other AMRAP’s walking lunge steps (perfect reps)

then 10-20 cossack squats for quality. Working on achieving full ROM (based on ability)

A: Back Squat (3×5 @ slower down than up )

every 2:30

6min on the clock to warm upp your working weight. Been working on this the last few weeks, today we are doing 1 less rep per set. Goal is to add 2.5-5kg from last week if form allows.

B: Front rack step ups (3×10/ es @ slower down than up )

rest 1min between legs or while your partner goes –

YES this one again. If you find this boring and don’t enjoy doing it but also find it hard and awkward then this mean you need to be doing it. I hope you all understand the importance of building single side strength.

C: Metcon (No Measure)

10min QUALITY work:

8 pallor press/es @1111

10m bear crawl (slow and controlled)
* For crawls imagine there is a bucket of water on your back and you’re trying not to spill it. Keeping shoulders and ips square to the floor. No need to rush it unless we say bear crawls are for time or speed.

Monday

Sunday, March 17th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

2 rounds of:

30m SA OH carry/es

5-8 bent over SA rows (feet together like you are about to do a barbell row)

A: Push Press (Build to a 5rm for the day)

From the floor, must be power cleaned up today.

B: Pendlay Row (3 x 6-8 )

Every 2:00

Same weight across. Tough but perfect

C: Metcon (AMRAP – Reps)

7min AMRAP:

Devils Press for Max reps 22.5/15kg
-Rest 3min-

D: Metcon (No Measure)

10-15min @ moderate pace (no score):

5-10cal AB

5-10 cal Row

5-10 cal Ski
No more than 1min on each station. Pushing the pace a bit but not full sending it. After the devils press AMRAP this will be tough though.

Saturday – Open 19.4

Friday, March 15th, 2019

CrossFit MSD – CrossFit

A: Metcon (No Measure)

A) 19.4: whatever the open workout is.

Friday – Open 19.4

Thursday, March 14th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Perform your own general warm up consisting of:

– 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)

Option A 19.3 during the PM classes:

will be updated when the workout is released at 12pm 15/03/2019

Open workout in the PM. Option B for those who aren’t doing the Open today.

B: Deadlift (10-8-6-4-2 @ 11×1)

every 2:00

*for everyone who did these last week the goal is to progress the weight a touch while maintaining great form.

B: Deadlift (set of 8)

B: Deadlift (set of 6 )

B: Deadlift (set of 4)

B: Deadlift (set of 2)

C: Metcon (Time)

3 RFT

15 TTB

12 burpee box jump on and overs 24/20″

9 devils press 22.5/15kg

D: Metcon (No Measure)

Active cool down work:

12min

1min any machine

100-200m run @ smooth pace

Thursday

Wednesday, March 13th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General warm up as a group while prepping into the workout.

A: Metcon (Calories)

Intervlas :

12 sets of:

1min max cals ** (row/AB/Ski)

-rest 3min
**Alt machines every set. You will do each station 4 times.

These intervals are meant to be VERY uncomfortable pacing. This isn’t your easy/moderate effort work. This is high intensity work. Attack each interval at about 95% max effort to still be able to recover to go again on the next interval.

NOTE:

for those competing in the open you can use today as a slightly easier session if you feel it needed.

—–

Wednesday

Tuesday, March 12th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Here early? Get you heart rate up and break a sweat before class starts along with general movement flow.

Then straight into

2 sets of:

3 TGU /es

A: Metcon (No Measure)

10min skill work on the ring muscle up:

Same as previous weeks. For most of you, using this time to progress your strength. For some of you it’s time to practice your muscle up skill while still building strength.
If you are unable to do push ups, please do not attempt to do dips. You can work on holds safely but you are best spending your time working on the push up.

for those who are more working strength than trying to actually do a muscle up try get in 3 sets of:

5-10 strict pulling (CTB, banded, rings etc)

5-10 strict pushing (dips, push ups etc)

*based on where your strength is at will depend on what you do.

B: Metcon (AMRAP – Reps)

30min EMOM:

1) 6-16 box jumps 24/20″

2) 6-16 DB snatch 22.5/15kg alt

3) 6-12 thrusters 42.5/30kg

4) 5-20 cal AB/row (alt per round)

5) rest /recover and reset for the next round
Score is total reps completed.

This is a tough effort but trying to be able to sustain your reps per minute.

Tuesday

Monday, March 11th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Partner warm up

One person runs to fence while the other holds a HS hold (adjust as needed based on your ability)

x2 sets

Then one person rows 200m while the other AMRAPs wall sit (weight in goblet position if you like) x2 sets

then 10-20 cossack squats for quality. working on achieving full ROM (based on your flexability)

A: Back Squat (3×6 @ slower down than up )

every 2:30

6min on the clock to warm up to your working weight.

If you did this last week the goal is to progress your weight a touch.

B: Front rack step ups (3 x 10/ES @ slower down than up )

-rest 1min between legs or while your partner goes.

height is just above knee cap. No need to add weight if you are unable to do the reps without load. Maybe even adjust with goblet loading rather than barbell if needed.

No assistance from the rear leg.

Form over weight. No egos.

Start on weakest side then just match on stronger side.

This is a progression from last week too.

C: Metcon (No Measure)

10min QUALITY work:

:15-:30 side plank /es

6-8 single arm DB rows unsupported /es *
*For the DB rows today, set up without the support of a bench. Set up as if you where doing a barbell row with feet together, hinging over at the hip while keeping back flat etc. Working some anti rotation strength while working your pulling strength at the same time.

—–

Monday – Public Holiday

Sunday, March 10th, 2019

CrossFit MSD – CrossFit

Open gym
9 am
3:30 pm

w/up: Warm-up (No Measure)

Perform your own general warm up consisting of:

– 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 (Time)

5 RFT:

Simple but challenging workout. Get after it 🙂

500/400m row

21 KB swings 24/16kg or 32/24kg

12 pull ups or CTB
only upscale if you could go Rx and do it close to UB with minimal rest.

B: Metcon (No Measure)

10-15min cooling down :

flush your body out

Saturday

Friday, March 8th, 2019

CrossFit MSD – CrossFit

A: Metcon (No Measure)

19.3: whatever the open workout is.

OR

catch up on a workout you have missed for the week.

Friday

Thursday, March 7th, 2019

CrossFit MSD – CrossFit

w/up : Warm-up (No Measure)

Perform your own general warm up consisting of:

– 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)

ption A 19.3 during the PM classes: will be updated when the workout is released at 12pm 08/03/2019

If you are doing the open, hit this workout in the PM classes today or tomorrow morning.

If you are doing the open we advise you don’t try to do the MSD workout today.

B: Deadlift (10-8-6-4-2 @ 11X1)

every 2:00

*These aren’t touch and go. Stick to the tempo. Tough weight but PERFECT form. No halloween cat backs. Form will dictate how heavy you can go.

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 pull ups

10 ‘strict’ burpees (proper push up/scale to regular burpee with controlled lower)

10m broad jumps

10 KB swings 32/24kg

C: Metcon (No Measure)

Active cool down work:

12min

1min any machine

100-200m run @ smooth pace

Thursday

Wednesday, March 6th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General warm up as a group while prepping into the workout.

A: Metcon (No Measure)

45min aerobic session:

no score on this workout today, but getting in good breathing work for 45min.

2min AB/row/run/ski

1min rest/walk/breathe
Goal is finding a pace that is slightly uncomfortable but sustainable and just hang out there for the entire workout.

I know this work may be ‘boring’ but man it’s good for you. It helps you recover, build aerobic fitness which will help you in regualr crossfit style workouts and the lower intensity is going to be good for you. Just trust me, it’s good work for you.

Wednesday

Tuesday, March 5th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Partner warm up

One person runs to fence while the other holds bottom of squat squat hold

x2 sets

Then one person rows 200m while the other AMRAPs wall sit (weight in goblet position if you like) x2 sets

A: Back Squat (3 X 6 @ slower down than up )

every 2:30

6min on the clock to warm up to your working weight.

Weight today is same across. At RPE 8/10 meaning it’s going to be tough but there is wiggle room for a few more reps each set if needed.

B: Front rack step ups (3 x 10/es @ slower down than up)

-rest 1min between legs or while your partner goes.-

height is just above knee cap. No need to add weight if you are unable to do the reps without load. Maybe even adjust with goblet loading rather than barbell if needed.

No assistance from the rear leg.

Form over weight. No egos.

Start on weakest side then just match on stronger side.

C: Turkish Get Up (3×3/es )

-rest :30-:60 between sides

tough weight, quality reps. Challenge yourself.

Tuesday

Monday, March 4th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Here early? Get you heart rate up and break a sweat before class starts.

quick general movement flows to start while we talk about the workout for the day.

Then straight into

2 sets of:

12 single arm high pull /es @ slower down than up (same weight extra reps from last week)

*Just the high pulls today

then into the skill work

A: Metcon (No Measure)

10min skill work on the ring muscle up:

Time to work on muscle ups or the strength needed for muscle ups again.
If you are unable to do push ups, please do not attempt to do dips. You can work on holds safely but you are best spending your time working on the push up.

for those who are more working strength than trying to actually do a muscle up try get in 3 sets of:

5-10 strict pulling (CTB, banded, rings etc)

5-10 strict pushing (dips, push ups etc)

*based on where your strength is at will depend on what you do.

B: Metcon (AMRAP – Reps)

32min EMOM:

1) 5-25 cal row

2) rest

3) 5-25 cal AB

4) rest

5) 5-25 TTB

6) rest

7) 20-100 double unders

8) rest
so this EMOM we are challenging you to try hit more cals/reps than the EMOMs last few weeks but there is a little rest between each movement.

Aiming to achieve as many reps as you can per set knowing you get a little recovery between each movement.

Adjust the movements/reps etc as needed to suit your fitness ability.

Monday

Sunday, March 3rd, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3 sets of:

:30sec AB @ tough-is pace

15m bear crawl

:20sec hang from the bar (supinated grip)

*between rounds get in some general movement flows to help prep for squatting and going overhead.

then 3 sets of:

4 vertical jumps

10 lateral box step overs (band/broomstick set up on the rig)

then into barbell work.

A: Hang Power Clean (10 X 3)

every 1:15

Quality reps. Lst week we did PC drop and reset, today will be from the hang all reps UB. Weight will be lighter. Really working on getting under that bar. Can build in weight

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 DB squat cleans

10 DB push press

10 lateral burpees over the DB’s

22.5/15kg/hand

C: Metcon (No Measure)

10min mandatory cool down:

this is either walking easy AB/row etc.
Not just sitting around, take 5min to gather yourself after the workout but then take the time to actively flush out the body from the workout.

Saturday – Open workout

Friday, March 1st, 2019


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

Open workout 19.2 or Fridays programming.

If your not doing the open, talk to a coach for some help.

Friday

Thursday, February 28th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General movement flow to start, aerobic work to raise HR.

– Activation/Rehab

-Practice arm up movements for workout with intent.

A: Metcon (No Measure)

Option A: 19.2 during the pm classes: Will be updated at 12pm when the workout is released.

If you are doing the open, hit this workout in the pm class today or Saturday morning.

If you are doing the open we advise you don’t try to do the MSD workout today.

A: Front Squat (4-4-4-4-4)

EVERY 2:00

Goal is a touch heavier than last week as we are doing 4’s not 5’s

Building in weight

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 10 DB box step overs 24/20″ 22.5/15kg per hand

2) 15 DB power cleans 22.5/15kg /hand

3) 15/10 cal row

4) 50 double unders

5) 10 strict pull ups

C: Metcon (No Measure)

Active cool down work:

12min

1min any machine

100-200m run at smooth pace

Thursday

Wednesday, February 27th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General warm up as a group while prepping for the workout.

A: Metcon (AMRAP – Reps)

2 full sets for total reps/cal:

5x

:30sec row

:30sec rest

:30sec AB

:30sec rest

-rest 1:00-

5x

:30sec shuttle runs (10m sections)

:30sec rest

:30sec no push up burpees onto 25kg plate

:30sec rest

-rest 1:00-
So you will do 5 sets of the rowing/AB then 5 sets of shuttle runs/burpees then repeat.

10m = 1 rep

B: Metcon (No Measure)

10min for quality:

3 TGU/es (back to full TGU this week)

5 lateral box step ups/es (height focus with control ROM)
On step ups focus on good foot, knee and hip control

Wednesday

Tuesday, February 26th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Partner warm up:

One person runs to the fence while the other AMRAPs bear crawls x2sets

Then one person rows 200m while the other AMRAPs lateral box step ups x2sets

then into HS work

A: Metcon (No Measure)

Skill work

10min to play with some handstands:

Having another play with some HS work like last week.

Working on getting that first HS

working on HS holds

HS walking

HSPU

depending on where you are at in your fitness journey.

A: Bench Press (5x 6-8 @ slower down than up)

-every 2:30-

Aim to pick a weight and stay with it.

C: Pendlay Row (5 X 6-8 @ 11X0)

-EVERY 2:00-

Same as last week but no need to pause on the chest but must maintain good form and good ROM.

Tuesday

Monday, February 25th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Here early? Get your heart rate up and break a sweat before class starts.

General movement flows to start

3 sets of:

10 single arm high pulls/es @ slower down than up (same weight extra reps from last week)

:30sec FLR shoulder taps for quality

A: Metcon (No Measure)

Skill work on the ring muscle up:

During this time we will talk about the ring muscle up

Prerequisite: to attempt a safe muscle up is:

5-8 strict C2B pull ups

5-8 strict ring dips
If you are unable to do the above, this 10min session should be spent on getting reps on both movements modifying as needed to help build strength.

Over the coming weeks we will spend some time to talk about some drills to help practice but DO NOT NEGLECT THE STRENGTH

B: Metcon (AMRAP – Reps)

25min EMOM:

1) 10-60 double unders (10 DU = 1 rep)

2) 5-15 cal row

3) 1-3 rope climbs

4) 5-15 goblet reverse lunge steps 30/20kg DB

5) 5-15 cal AB