CrossFit 42 South

Archive for the ‘CFMSD Workout of the Day’ Category


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.


Monday, June 24th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

here early?

Get in some aerobic work + movement flow in your own time to start.

3 sets of:

10 banded face pulls (shoulders back and down as you pull)

:20sec side plank/es

2-3 controlled wall climbs

A: Metcon (AMRAP – Reps)

5 sets:

10 DB bench press (you select your weight)

-Rest 1min-

1:00 max box jumps step down (you select height)

-rest 1min-

16 renegade rows alt (you select weight)

-rest 1min-

1:00 max cal ski (tough but able to recover to repeat rounds)

-rest 1min-
Score is total reps and cals added up. In the notes put in weights you used and height you did.

Tough weight for the DB work. This is strength work.

For the box jumps you can challenge yourself and do a higher heigh than normal but only if you are confident and already consistent on box jumps.

Renegade rows its very important that you manitain good form keeping your shoulders and hips in a straight line, core braced and not using a crazy amount of momentum to get the DB up there.

B: Metcon (No Measure)

Core finisher:

3 sets for Quality

10-15 V-ups/tuck ups

:20sec hollow hold/ bent hollow hold

10 pallor press rotations/es (arms stay straight and you rotate)


Sunday, June 23rd, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

1min aerobic

10 banded good mornings

10 air squats

15m SA OH carry


A: power clean and jerk (15min to build to a tough 3 reps T&G)

If you are still learning, this can be tricky to do as you are still trying to learn how to set up for 1 perfect rep at a time. So just lift it up, control it down while keeping full grip. Otherwise if you are able go full T&G but keep good form.

B: Metcon (Time)


60/50 cal AB/Row

30 DB Power clean and jerks 22.5/15kg

30 C2B pull ups/ pull ups/ jumping pull ups or band

15 DB power clean and jerks

15 C2B pull ups

60/50 cal Row/AB
-Stagger the starts to allow for a nice flow. Can start on AB or Row but if possible, start on the AB.

– Modify as needed to be able to keep chipping away and keep moving through the workout. If needed do less cals as the goal time is to keep those under 4-5min.

-For the DB a power clean into a push press or a push jerk is okay.


Friday, June 21st, 2019

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

Open gym:

Come in and a workout, or catch up on something missed during the week 🙂


Thursday, June 20th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

movement flow to focus on lats and ankles to help with getting to the bottom of OHS and front squats today.

then 3 sets:

:20-:30sec hang from bar (focus on getting a good stretch)

:20-:30sec active squat hold (as deep as you can with tension and chest as upright as possible)

then warming up the snatch

A: Snatch (15min to find a 1rm for the day )

* If you max out to early, drop it back and get in some lighter tech focused reps. Use the entire 15min

Remember ‘for the day’ means for the day, not needing to be a lifetime PB. If you are new in your journey you will most likely improve quickly but for those who are more seasoned will have good and bad days.

Just focus on moving well and having fun

B: Metcon (Time)


50 front squats @ 80/55kg (no racks)

*EMOM 3 burpees.

Workout starts with the burpees!
Adjust the weight as needed. you should know you have the ability to do about 10 reps UB at this weight. The weight is however meant to be challenging but still achievable. Not so heavy you can’t even get out 3-5 reps per set.


Wednesday, June 19th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Good mobility flow to get going


2min moderate AB/row/ski/run

-rest 1min-

1min slightly faster

-rest 1min-

2x :30sec tough-ish effort

-rest 1min-

2x :10sec burst

-rest 1min-

During your rest time get in some general movement flows to get ready for the workout.

then we will take a few min to get set up for the workout.

A: Metcon (No Measure)

10min AMRAP. no score @ tough but sustainable pace

2 rope climbs

15/10 cal AB
-rest 5:00-

B: Metcon (No Measure)

10min AMRAP no score @ tough sustainable pace:

10 TTB

50 double unders
-rest 5:00-

C: Metcon (No Measure)

10min AMRAP no score @ tough sustainable pace:

10 DB box step overs 24/20″ 22.5/15kg

15/10cal row


Tuesday, June 18th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5;00 on the clock for some mixed aerobic wokr


3sets of:

15m bear crawl

10m inch worm

into barbell skills, Will talk about each lift seperate before starting. You have done power clean and jerks many times before this is just broken down separately.

A: Power Clean (15-12-9-6 T&G unbroken )

-Resting 2:00 between sets.

Must be done UB. If ou need o break then just record the weight for reps you did UB. Finish the set off then reajust accordingly as needed for the next set.

A: Power Clean (12)

A: Power Clean (9)

A: Power Clean (6)

B: Push Jerk (15-12-9-6 UNBROKEN )

From the floor

-rest 2min between sets

must do the set unbroken. If you need to put the bar down and rest then just track how many reps you did UB then ou can pick the bar back up and finish the set off as needed.

Really focus on using your redip in this overhead lift today. Drive the bar up but then push yourself under to catch in a lock out and saving your shoulders the need to press it out.

For those with shoulder issues, a push press would be a much safer option today rather than a jerk, maybe even a strict press.

B: Push Jerk (12)

B: Push Jerk (9)

A: Push Jerk (6)


Monday, June 17th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Good mobility flow to get going

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

-rest 1min-

1min slightly faster

-rest 1min-

2x :30sec tough-ish effort

-rest 1min-

2x :10sec all out burst

-rest 1min between efforts-


Option A or Option B

Whatever you miss this week you will complete next week

A: 2k Row (Time)

Max Effort 2k Row

B: 10min max Assault bike cals (Calories)

C : Metcon (No Measure)

Grinder work:

4-5 sets @ moderate effort:

15m sled pull arm over arm + 15m sled push

15m bearhug carry

6-10 strict HSPU/controlled lower to kip/ pike hspu/ push up

:30sec goblet loaded wall sit

10 pallor presses/es

5 broad jumps
Focus on quality movment oer weigh, speed, reps etc.


Sunday, June 16th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

general mobility flow to start


4 rounds

15m SA OH carry/es

:20sec burst aerobic machine

6-8 push ups

A: DB Complex: (5 sets on each side )

3 single arm DB Snatch + 3 single arm DB push press (all done unbroken)
Preform a set every 2:00, resting as long as you need as long as both sides are done in the 2:00 window

B: Metcon (AMRAP – Rounds and Reps)

15:00 min AMRAP:

60/50 cal row

50 bar facing burpees

40 overhead squats 42.5/30kg

30 front squats 42.5/30kg

20 bar muscle ups **
sub fir the muscle up today is burpee c2b pull up/ pull up/ jumping pull up/ burpee ring row

modify this workout as needed talk with your coach and they will be happy to help you

Saturday – Open Gym

Friday, June 14th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Come in and do a catch up workout or work on something you have been waiting to do for awhile.


Thursday, June 13th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

movement flow as a group for 5min to iron out any kinks then start prepping into the workout

A: Metcon (No Measure)

45min @ grinder pace:

15m arm over arm pull

5-10 strict HSPU*

1min ski

3-5 sandbag over shoulder**

:30 goblet loaded wall sit

:30 top of dip support***
Hit this at a tough grinder pace but not trying to race or feel as you need to keep score etc. You can push the ski erg to see how many cal you can get each time if you like. Challenging weight for all the odd object work but form and qaulity comes first.

*Options for strict HSPU/ controlled lower + kip/pike HSPU/push ups. Pike HSPU when done right are just as tough as HSPU.

**Just pick up sandbag like a DL or use a DB like you may have done before.

***On rings but if unable ti do a static support and if still tough go to a FLR.


Wednesday, June 12th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5:00 aerobic work

then into

mobility flow

then into barbell skill work

A: Power snatch + hang snatch + power snatch (Build to a tough weight for the day in 15min)

Focus is on quality movement

Drop and reset for the last power snatch.

The limiter in this complex should be how much you can power snatch. The first PS should be solid, the full snatch is a litle harder due to already doing a rep but being able to get under the bar not needing to pull as high then the last PS will force you to really be aggressive, get the bar moving up as high as you can but still needing to be fast under to be able to catch above parallel.

B: Metcon (No Measure)

4 sets for quality:

15m dual KB front rack walking lunges @ controlled and good form each step.

2 rope climbs (legless if you can for 1 rep)
Quality focus over trying to rush. Avoid resting the KB on the shoulders. Rack them so handles are near collar bone with the bell on your forearm and bicep. This challenges your core more. For the RC, if you cant get all the way up, just do efforts going as high as you can or lying to standing pulls.


Tuesday, June 11th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2min moderate AB/row

-rest 1min-

1min slightly faster but still moderate

-rest 1min-

2x:30 tough-ish effort

-rest 1min-

2x:10 burst all out effort with 1:00 rest between

*During your rest time is great place to add in some general movement flows.


3 sets of:

15m single arm OH carry/es

*tough weight to prep for heavy OH work in the push press. Bicep on each ear and arm fully locked out.

A: Push Press (5rm for the day in 10min )


B: Metcon (AMRAP – Reps)

3 rounds for total reps:

1min Wall balls 10/9ft 9/7kg

1min KB swings 32/24kg

1min burpee box jump on and overs 24/20″

1min TTB

1min row for calories

1min rest
This is very similar to last weeks workout we did, ‘fight club’ but with diffrent movments but will have a simialr stimules

C : Metcon (No Measure)

10:00 active cool down, please do not neglect this!


Monday, June 10th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2 sets of:

6-12 banded good mornings

:20sec pallor press hold/es

10 broomstick pass throughs

:20sec effort on aerobic machine

then building into the power cleans, During your warm up lifts, continue to throw a few explosive vertical jumps to get that CNS firing to be able to preform explosive lifts today.

A: Power Clean (5×5 not TnG)

Building in weight

Go every 2:00

progressing these from last week.

B: Metcon (No Measure)

Intervals/no score, just work:

4 sets alternating between row/AB (2 on each)

4:00min AB/row

rest/walk 2:00

4 sets alternating between row and AB (2 on each)

1:30 AB/row

rest/walk 1:00
We start with 4x4min the after your 4th set you’ll rest 2min before then going onto 4×1:30 intervals. The goal is to try and hold the pace from last week or just a touch under for the 4min intervals. Goal is to be working but keeping them sustainable still. Meaning your first and second efforts on the row and AB should yeild the same cal/distance. Then on the 1:30 intervals, the goal is to push a pace a bit faster than the 4min ones. There will be fatigue that has built up but it’s much less time. Give your best effort to hang in there.


Sunday, June 9th, 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 and Rehab

-Practice and warm up movements with intent and awareness.

– Raise your heart rate to a moderate level.

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

Every 2:00

use 80-85% last weeks 3rm

B: Bench Press (4-4-4-4 @ 11X1)

EVERY 2:00

2 less reps per set from last week. Aiming to start just under last weeks best 6 reps then build by feel from there.

Be sure that you pause on the chest

C: Metcon (Time)

3 RFT:

12 dual DB snatch 22.5/17.5kg

24/18 cal row
DB snatch demo if you have forgot what these are:

Saturday-Open Gym from 07:30am

Friday, June 7th, 2019

CrossFit MSD – CrossFit

A: Metcon (No Measure)

Open gym today, come in and catch up on a missed workout or come and do something you want to workout on or do!!


Thursday, June 6th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Today should be a super fun day. A good old lift and workout type of day

A: Clean and Jerk (Build to a 1rm for the day in 15min )

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP:


14 wall balls 10/9″

21/15 cal any machine (but switch each time)


Wednesday, June 5th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Movement flow as a group for 5min to iron out any kinks then start prepping for the workout

A: Warm-up (No Measure)

40min @ a moderate grinder pace:

15m sled push + 15m arm over arm pull

3-5 over shoulder/ to shoulder/ pick up

1:30 moderate pace any aerobic machine (not easy not hard)

6-8 landmine press/es (moderate weight today)

:30sec goblet loaded wall sit/ no weight

1:30 any machine @ moderate pace

30m dual KB front rack carry

25-50 double unders/skill practice
*Quality movement today is the focus. Go heavy and tough on the weighted objects but with quality focus. Pace on the machines is moderate. Not hard but not too easy. Something you could hold for much longer but little faster than easy. Breathe smooth from start to finish.

At the end of this workout, you shuld feel like you have got in a solid training session but not feel trashed like you may have yesterday and allowing you to gear up for another solid workout tomorrow.


Tuesday, June 4th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Good mobility flow to get going

2min moderate AB

-rest 1min/walk around-

1min slightly faster but still moderate

-rest 1min/walk around-

2x:30sec tough-is effort

-rest 1min-

2x:10sec burst all out with 1:00 rest between

then 3 sets of:

5-8 reps on each

air squat

banded good morning

vertical jump and land (focus on landing tech)

band pull aparts

then we will start prepping into the workout building up to working weights, box jump height etc.

A: “Fight Club” (AMRAP – Reps)

3 Rounds for total reps:

1min thrusters 42.5/30kg

1min power cleans

1min box jump on and overs 24/20″

1min pull ups

1min AB calories

1min Rest
Modify this as needed to be able to move well, safe and fast. Start on the thrusters please. Just stagger the starts to allow a nice flow. Leave 1min between each 3-4 then the bike remains easy to get on and off. Also meaning less equiptment needed to get out.

B: Metcon (No Measure)

15min easy:

:15-:30sec side plank/es

1min any machine

8 pallor press rotations***/es

lunge flow/es

1min any machine
*** with arms locked out in front of you you will rotate away from the point of attachment as far as you can moving throughthe torso, not just the arms. Then come all the way back in and repeat for the reps.

Bit of extra aerobic work + core work at a pace that has you feeling bettwe for doing it than not. Thia is needed after the super high intense crossfit workout today.