CrossFit 42 South

Archive for the ‘CFMSD Workout of the Day’ Category

Wednesday

Tuesday, March 26th, 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

2sets of:

3 TGU/es

*Continuing to build on these like previous weeks.

A: Metcon (No Measure)

Skill practice:

Working on the hollow and arch hold on the floor then progressing these to the bar for our kip swings (arch to hollow) on the pull up bars.

Then 3 sets of :

:10-:20sec hollow hold/ bent hollow hold

:10-:20sec arch hold

5-10 tight kip swings (going from arch to hollow) on the bar
*For the hollow hold, lower back must be pressing into the floor. Decrease the intensity by bending your knees in towards your chest.

B: Metcon (No Measure)

For Quality not time:

3 rounds of:

8-15 c2b pull ups/ pull ups (2-3 breaks per set is allowed)

25-60 double unders

THEN INTO

3 rounds of:

8-15 strict HSPU (2-3 breaks per set is allowed)

10-15 box jumps
* Focus on linking kipping pull ups. If you dont have these yet, work on higher rep STRICT banded pull ups to build strength and muscle endurance needed to preform kipping pull ups.

*For the strict HSPU, scale these back to pike HSPU on a box or from the down facing dog position or do strict DB Z press.

Another option if you have the strength to do a few strict HSPU is do controlled lowers then kip upwards but really focusing on controlling the lower.

We can also just use the HSPU lower as another way to progress this too. So kick up and do 5-8 controlled lowers on the HSPU with no ab mats.

The intent of this session is you move at a continuous pace but focus on getting stronger and better with some of the BW gymnastics movements we have. You will have done a really good workout, but will be able to walk away not feeling like you have been beaten up by high intensity work.

Tuesday

Monday, March 25th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

8 banded good mornings

3 inch worms (arms only)

10 lateral step overs (chest stays tall as you step over)

X3 sets

then into barbell skills

A: Clean (10 x 3 (not T&G))

Go every 1:30

Start at 65% and build by feel until at a technical failure, not a max out failure. These will be heavy, but the focus is on improving the way you move rather than just trying to lift more weight for the sake of lifting more weight.

These are FULL SQUAT cleans, not power cleans. For those still learning you can however do power clean and pause in the catch then ride it down into a front squat.

B: Metcon (No Measure)

High power output intervals:

We are going to do something a little different here today. The goal is to see how much power you can produce on each machine. To see your absolute top speed.

Working for :7-:10sec SPRINT as fast as you possibly can, alternate between row/ski/AB erg. Complete 5 efforts on each machine. Rest at least 1:30 between efforts so you can recover.
This will get tough, but shouldn’t feel like you are going to be sick. As soon as you start to see your pace no longer going up and it levels out then starts to drop that is when you stop.

Make a note on your top speeds on each machine.

Have fun

Monday

Sunday, March 24th, 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 barbell row)

*Same as last week, If you remember what weight you used try to progress the load a little.

A: Push Press (3rm for the day )

from the floor, must power clean it up 🙂

Goal is heavier than last weeks 5rm if possible.

B: Pendlay Row (3x 6-8 )

every 2:00

Progress the weight from last week a little. Be sure to keep form on point.

C: Metcon (Time)

3 RFT: (16min time CAP)

8 devils press 22.5/15kg

50 air squats

3 rope climbs
Reduce the weight on the devils press if needed. Reduce reps on air squats if needed. Adjust the reps on rope climbs or go as high as you feel safe or go lying to standing pulls.

Move with quality on everything. It’s easier to get sloppy on the air squats. Hold yourself to a high standard. Full depth and full extension on every rep.

For rope climbs there is only 3 ropes so here is how it will work. First to the rope gets right of way. If that person is able to go up and down without needing to ‘rest’ allow them to keep moving. for most of us, we will do a rope climb and take atleast :10 between reps, maybe more. That is the time someone else can jump up on the rope.

Saturday

Friday, March 22nd, 2019


CrossFit MSD – CrossFit

A: Metcon (No Measure)

19.5 – whatever the open workout is

OR

Come in and catch up on a missed workout 🙂

Friday

Thursday, March 21st, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Preform your own general warm up consisting of:

-Dynamic mobility / movement to restore ROM

– Activation/ rehab

– Practice and warm up movements with intent and awareness.

-Raise your heart rate to a moderate level.

A: Metcon (No Measure)

Option A 19.5 during the PM classes: Will be updated when the workout is released at 12pm 22/3/19

B: Metcon (No Measure)

Option B for those not doing the open and for AM classes only.

A: Power Clean (10-8-6-4-2 Touch and Go )

every 2:00

A: Power Clean (8 reps )

A: Power Clean (6 reps )

A: Power Clean (4 reps )

A: Power Clean (2 reps )

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

20 goblet squats 32/24kg

15 burpees

10 strict pull ups
* Simple bur effective workout here. Goblet squats will get harder than you think. Push your burpee pace and stay true to strict pull ups and you will get a great workout.

C: Metcon (No Measure)

Active cool down work:

12min

1min any machine

100-200m run @ smooth pace.

Thursday

Wednesday, March 20th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

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

A: Metcon (Calories)

Intervals for total cals:

TWICE through the following intervals

8x

:20sec row

:10rest

:20ski

:10 rest

-rest 3min-

8x

:20sec air runner

:10 rest

:20sec AB

:10 rest

-rest 3min-=
Then you repeat the above again for a second round.

*Intent isn’t to go 100% all out sprint pace on each :20sec effort as you will slow down a lot and wont even be able to hold a slower pace. We want you to go fast as you can for the duration of these intervals given the work and rest you have.

You hav 2:40 of work per 4min block.

B: Metcon (No Measure)

Finish with 10min easy easy effort off work to flush out or take time for a good stretch please.

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.