CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

Try get in 5min before class and get in some general movement to get your heart rate up, body loose and limber etc.

Row/AB/mobility flows etc…

Then 3 sets of the following: (barbell practice)

3-5 muscle snatch

3-5 behind the neck snatch grip push press

3-5 OHS

3-5 snatch balance

3-5 power snatch

3-5 full snatch

*Same warm up as last week…. Getting in this practice is great…… Everyone did so good last week that I want to keep this going..

A: Metcon (No Measure)

25min AMRAP for quality, not score:

burpee broad jump 10-15m

5-10 strict HSPU or pike or Z press

10 ring rows (make as hard and perfect as possible)

200-400m run
ring rows are grate for building upper pulling strength if you do them right. Yes, they are a scale to pull ups, but if you keep your body in a tight straight line, don’t try to reach your chest to the rings and really pull through with full ROM, they are hard. I personally do them on a regular basis and I can do 20+ strict pull ups and still use them in training.

focus on quality on everything else like last week too please 🙂

If you are doing pike HSPU, make sure you are vertical otherwise it is just a funky push up that will hurt your shoulders and never have you get close to HSPU.

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