CrossFit 42 South

Archive for the ‘CFMSD Workout of the Day’ Category

Friday

Thursday, October 19th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10m SLOW bear crawl fwd

10m SLOW bear crawl bck

10 pallof press es

Then taking some time to explain the new movements today. The single leg RDL and the Z press.

Strength

Last week on this specific progression. Increase weight on all sets, but quality is the main priority as always.

A1: Single leg alternating Dumbbell RDL (DB each hand by sides) (3×20 @ 2121)

-rest 1min before A2

Quality is the focus here. Learning to use one leg at a time and having the strength and balance to do so in a hinging/bending movement.

You can build on these. You can also use KB to help make the weight differences.

Demo video: https://www.youtube.com/watch?v=oPTCJjPE0l8

A2: Back rack reverse lunge (3×20 @ slower down than up)

-rest 1:00min before B2

alternating legs. Good quality reps over the weight.

B1: Dumbbell Z press (3x 8-12 @ 2121)

-rest 1:00min before B2

Get into the best position you can. Shoulders over hips, create an L shape in your body. Quality over load.

These are great to help with midline stability and flexability to help you with lots of other work.

Demo video: https://www.youtube.com/watch?v=H2JHcjVWReE

B1: Barbell row (supinated grip) (3x 8-12 @ 21X1)

-rest 1min before B1

Stay over the bar, really pull the bar into the body and hold for the full :1. No hitching or kipping the rep. Keep it strict and solid.

Thursday

Wednesday, October 18th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

row/AB/ski/skip and just generally get your heart rate up. We won’t start class till 5min in to allow you time to do this.

Then lunge flow + down facing dog mobility flow x 3 rounds

Then take 3-4 sets to warm up the WOD:

3-5 thrusters (light – workout weight)

2-4 push ups (slow down and up)

30 single skips + 10-20 DU

*slow push ups in warm up for joint and tendon health prep

Metcon

A: Metcon (2 Rounds for time)

Every 4min for 20min (5 sets total)

10-15 thrusters 40/30kg

10-20 push ups

20-60 DU

Score is fastest and slowest, but goal is to have each round at a similar pace. Not a crazy fast round and really slow round.
Pick rep numbers that allow you to complete each movement within 1min so you get rest time. Doing this rx for the sake of it and not getting any rest time is not doing the workout Rx as the stimulas is completly different. Check your ego and get a better workout.

B: Metcon (2 Rounds for time)

200-400m run

-rest 1min

Score is fastest and slowest rounds.
Goal is each run is the same pace. Not really fast on the first effort then really slow on the last.

Wednesday

Tuesday, October 17th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

3 sets each side

4 single arm DB snatch

4 singe arm DB push press

4 single arm bent over rows

-rest :30 between sides

For the rows, set up like a bent over barbell row with a flat back.

Weightlifting

A: 3x hang power clean + 3x push press + 3x push jerk (5x 1 of the complex, building to a max for the day)

So you will do 3 hpc + 3 push press + 3 push jerk for 1 set. Build each set. No dropping the bar until the last jerk is complete.

B: Overhead Squat (3-3-3-3-3 @ 32X1)

rest 2min between sets.

less reps than last week, extra second at the bottom. Should still progress in weight.

Tuesday

Monday, October 16th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..

3 sets of:

:20-:30 top of ring row hold (rings on chest)

:20-:40 FLR on floor

:20-:30 glute bridge

10 KB swings (russian) (Pick own weight)

Strength

A1: Strict Chin ups (5x 8-12 @ 21X2)

rest 1min

reps must be done UB. Use a band as needed.

A2: Deadlift (5-5-5-5-5 @ 21X1)

rest 1min

Same weight on each set as last week but extra rep today. Don’t go heavier than last week. Let the extra rep to it’s magic.

Metcon

Metcon (Time)

10 rounds for time:

1-3 wall climbs (control lowers)

5-10 TTB

10-15 box jumps 24/20″ sd
Aim for each round the same pace. Pick rep numbers that allow you to move at no more than 2min per round. No more than that.

Monday: A new week of Awesome

Sunday, October 15th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

3 sets of:

5 inch worms

10 alternating deep lunge es

3 sets of:

:20-:40 plank hold

4-6 goblet squats @ 3331

*Slow tempo goblet squats to prep you for the heavier barbell and dial in your squat position

Strength

A: Back Squat (3×10 @ 21X1)

Use 75-80% of last weeks 10rm. Stick to the tempo!

B: Shoulder Press (3×10 @ 31X1)

-rest 1:30

Go around 65% 1rm

Metcon

Metcon (Time)

5 rounds for time of:

12-24 jumping lunges

10-20 no push up burpees

:15-:45 side plank es
Pick reps and times on the holds that allow you to complete 1 round every 3min, no more.

Try to pace this workout so each round is of similar time.

Saturday

Friday, October 13th, 2017


CrossFit MSD – CrossFit

Affiliate cup at MSD today at 10am.

Come and support your team, tell all your friends and family about it so they can get around it too.
Remember on Monday we will have a trial session for your friends. So what a great chance to get them interested.

Warm-up

Warm-up (No Measure)

15m slow bear crawl

5 scap pull ups + :10-:20 chin over bar hold

10-15 air squats

x2 sets

Strength

Thruster (10-10-10)

-rest 2min between sets

Start moderate and build. As a guide, lots of workouts where you do more than 10 in a single WOD, the weight is 40/30kg.

Metcon

Metcon (AMRAP – Rounds)

20min EMOM

1) 5-10 TTB

2) 5-10 DB thrusters 20/15kg
Like we have been doing all week, and will continue to do, pick rep numbers that suit you. This should look like :30 on, :30 off +/- a bit as a guide. Not barley getting the work done because you think you can do it. Push yourself though, just being smart. 20min is a long time.

Friday

Thursday, October 12th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

One time through of:

200m jog

250/200m row

20/15 cal AB

3 sets of:

10m SLOW bear crawl fwd

10m SLOW bear crawl bck

10m single arm OH walking lunge (swap sides 5m)

Strength

Last week on this specific progression. Increase weight on all sets, but quality is the main priority as always.

A1: Snatch grip RDL (4-4-4-4 @ 3121)

-rest 1min before A2

Build each set.

2 less reps than last week. Increase weight.

A2: Front rack step ups (8-8-8-8 @ slower down than up)

-Rest 1:30 before A1

2 less reps, increase weight as long as quality is there.

B1: Single Arm Dumbell Press (3x 8-12 @ slower down than up)

-rest 1:00min before B2

Try progress in reps if less than 12. Progress in load if you did 12 last week.

B2: single arm DB/KB row (3x 8-12 @ slower down than up)

-rest 1:00min before B1

Try progress in reps if less than 12. Progress in load if you did 12 last week.

Thursday

Wednesday, October 11th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

row/AB/ski/skip and just generally get your heart rate up

5min mobility flow to start

then…

Then 2 min rounds

2-4 reps of each movement + 100m run

Metcon

Metcon (6 Rounds for time)

6 sets, each for time:

10-20 KB swings 24/16kg

10-20 box jumps 24/20″ sd

10-20 burpees

200-400m run

-rest 3min
The intent is that each round takes no more than 5min. So, please scale as needed. The goal is that you maintain UB reps on each movement too. So pick reps that work for you. You are better to do less but with less rest time/more intensity than doing the high end of the work and standing around looking for a chalk bucket, sipping water etc.

Scale as needed to suit you please.

Wednesday

Tuesday, October 10th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

3 sets each side

4 single arm DB snatch

4 singe arm DB push press

4 single arm bent over rows

-rest :30 between sides

For the rows, set up like a bent over barbell row with a flat back.

Weightlifting

A: hang clean + push press + push jerk (5x 2 of the complex, building to a max for the day)

drop and reset after first jerk.

so you do HC + PP + PJ twice over for 1 set

B: Overhead Squat (5-5-5-5-5 @ 32X1)

rest 2min between sets.

progressing from last week.

Tuesday

Monday, October 9th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

3 TGU es

10 band good mornings

quality… Take your time and get better.

Strength

A1: Ring Rows (5x 8-12 @ 21X2)

rest 1min

Legit reps. Done right and with the correct tempo, these are great for upper body pulling strength.

A2: Deadlift (4-4-4-4-4 @ 21X1)

rest 1min

Use same weight as last week but extra rep today. Don’t add weight! just the rep and better quality.

Metcon

Metcon (AMRAP – Rounds)

Every 1:15 for 10 sets of:

2-6 ctb pull ups

5-12 push ups

10-40 double unders

Pick rep numbers that work for YOU. Goal is each round is the same pace.

Monday: A new week of Awesome

Sunday, October 8th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

Mobility flow as a group then into:

30 cossack squats for quality

*slow and controlled, work to your ROM limits.

Then get ready for your session ahead

Strength

A: Back Squat (10rm)

No tempo, just get after it…… This will suck a little.

B1: Front rack reverse lunge (10-10-10-10-10)

-rest 1:00

B2: Shoulder Press (5x 8-10 @ 3131)

-rest 1:30

Same as last week, but either getting to 10s each set or adding weight from last week if you manged 10s.

Saturday

Friday, October 6th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

15m slow bear crawl

5 scap pull ups + :10-:20 chin over bar hold

10-15 air squats

x2 sets

Metcon

Metcon (Time)

7 rounds for time of:

1-3 rope climbs

10-20 wall balls

10-20 cal row

:30-1:00 FLR on floor

10-20 cal AB
Goal is that your pace is the same each round. Pick numbers that suit YOU….As a guide, a round should take 4:30 – 5:30. Anything over that and you’ve done to much. If you are faster and doing the high end of the reps, go get it..

Burnie show day: No classes but we will have Open gym time

Thursday, October 5th, 2017

CrossFit MSD – CrossFit

We will post what times open gym will be here and on the FB page by Thursday at the latest.

Warm-up

Warm-up (No Measure)

Quick mobility flow to get things going.

Then straight into warming up for A.

Warm up for B after you finish with A.

Strength

Repeating on last week. This is how we will make the progression to become better/stronger etc.

Attention to detail. Move well. Do it like you care!

A1: Snatch grip RDL (6-6-6-6 @ 3121)

-rest 1min before A2

Build each set.

2 less reps than last week. Increase weight.

A2: Front rack step ups (10-10-10-10 @ slower down than up)

-Rest 1:30 before A1

2 less reps, increase weight as long as quality is there. Really stepping through

B1: Single Arm Dumbell Press (3x 8-12 @ slower down than up)

-rest 1:00min before B2

Try progress in reps if less than 12. Progress in load if you did 12 last week.

B2: single arm DB/KB row (3x 8-12 @ slower down than up)

-rest 1:00min before B1

Try progress in reps if less than 12. Progress in load if you did 12 last week.

Thursday EMOM fest

Wednesday, October 4th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5min mobility flow to start

then…

5min on the clock to do a quick run through of everything you have in the long 40min WOD.

Metcon

Metcon (No Measure)

40min AMRAP of:

5-10 box jumps 24/20′ sd

5-10 KBS 24/20kg

5-10 cal row/AB

15-30 DU

:15-:30 side plank es

5-10 cal row/AB

5-10 pull ups

5-10 push ups

5-10 shuttle runs (15m sections up+back =1)

Not going to score to enforce quality over rounds/reps. This doesn’t mean slack off though.
The intention here is that you keep this sustainable and repeatable. Pick rep numbers that don’t have you going to muscle failure. You should feel like you could do this for an hour if you had too.

Again, DO NOT GO TO FAST. Enjoy the slower pace and use this a chance to get better at the movements you have. Don’t go to full muscle failure.

Wednesday

Tuesday, October 3rd, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

3 single arm DB PS

3 single arm walking lunge steps

Weightlifting

A: Hang Snatch (3-3-3-3-3)

Really focus on getting under the bar. Sit at the bottom for :2. Pull under, not up.

B: Overhead Squat (5-5-5-5-5 @ 32X1)

rest 2min between sets.

Quality reps each set. Goal is getting comfortable at the bottom of your OHS and during the rep with the slower lower and hold at the bottom.

Tuesday

Monday, October 2nd, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 band pull a parts

:20 lat stretch es

10 band good mornings

Strength

A1: strict pull up (5x 8-12 @ 21X1)

rest 1min

Scale as needed to stick to the tempo. Use a band or drop to ring rows. These are UB reps, can’t break it up.

A2: Deadlift (3-3-3-3-3 @ 21X1)

Quality reps, build each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

10 TTB

15 no push up burpee

Try to have each round the same pace. Break TTB up from the start if your max set is less than 15-20. Do them in 5s or 4-3-3 or 2s.

Keep moving on the NPburpees

Monday: A new week of Awesome

Sunday, October 1st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5min row/AB/ski/Skip

3 sets of:

:20 side plank es

5 single arm KB front rack squats es

5 dive bombers

Strength

A: Back Squat (5rm)

No tempo, just get after it……

B1: Front rack reverse lunge (12-12-12-12-12)

-rest 1:00

B2: Shoulder Press (5x 8-10 @ 3131)

-rest 1:30

3131 is the tempo. We will educate you guys on what this means over the next few weeks.

It’s nothing new, just the way that this is written.

Saturday: AFL Grand Final day

Friday, September 29th, 2017

CrossFit MSD – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Earning “Beer” credits for your drinking and eating indulgences today…..

42min EMOM

1) 10-20 cal row / AB

2) 4-8 TTB + 4-8 CTB

3) 20-30 air squats

4) 10-20 cal row / AB

5) 40-60 DU

6) 10-20 push ups (HR)

7) rest
For Rx, just need to complete the minimum reps of each movement each round. Go for as many reps as YOU can manage though.

Scale down as need.

It’s FriYay already!!!!!!

Thursday, September 28th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick mobility flow to get things going.

Then straight into warming up for A.

Warm up for B after you finish with A.

Strength

Repeating on last week. This is how we will make the progression to become better/stronger etc.

Attention to detail. Move well. Do it like you care!

A1: Snatch grip RDL (8-8-8-8)

-rest 1min before A2

Build each set.

:3 lowers

1 more set, 2 less reps. Try to start at last weeks heaviest and build if form allows.

A2: Front rack step ups (12-12-12-12)

-Rest 1:30 before A1

1 more set, 4 less reps. Try to start at last weeks heaviest and build if form allows.

B1: Single Arm Dumbell Press (3 sets of x reps)

-rest 1:00min before B2

x = x = you grabbing a weight that is heavy for around 8-12 reps on your non preferred side and performing a max effort -1 set then repeating the same on the stronger side.

Slower down than up is the tempo.

This is the same as last week. Try progress in reps or load. Progress in load if you did 12+ reps. Progress in reps if you did less than 12.

B2: single arm DB/KB row (3 sets of x reps)

-rest 1:00min before B1

x = you grabbing a weight that is heavy for around 8-12 reps on your non preferred side and performing a max effort -1 set then repeating the same on the stronger side.

Slower down than up is the tempo.

This is the same as last week. Try progress in reps or load. Progress in load if you did 12+ reps. Progress in reps if you did less than 12.

Thursday

Wednesday, September 27th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Strength

A: Front Squat (5rm for the day)

:3 lowers

Find the heaviest set of 5 for the day.

Quality work

Metcon (No Measure)

5 sets, NFT of:

10 front squats @ 50% of A

20-30 lateral jumps over bar

:20-:45 side plank es

:15-:45 top of ring hold

:15-:30 hollow hold
Just because this isn’t for time, doesn’t mean it will be easy. Move with intent, the stimulus will follow.

No racks for FS. No tempo either, just good reps.

Lateral bar jumps, goal is to be springy and changing direction from side to side. Scale to jumping over a broomstick if needed.

Quality on the hold. Scale down difficulty as needed to meet the minimum hold times.