CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5:00 aerobic work to start

then into movement flows to restore ROM

then 2 sets for quality:

10 HEAVY goblet squats

:30sec FLR on floor

10 inch worms

A: Overhead Squat (5-5-5-5-5)

EVERY 2:00

focus on form and quality over getting sloppy just to lift a few more kg’s.

If your OHS isn’t there yet, and you still need more mobility and strength, then today is a great day to talk to your coach for some extra homework you can be doing to help with your movement. Front squats could be an option today to keep those with poor mobility safer or even a goblet squat.

B: Front rack reverse lunge (4 X 6-8/ES @ 20X1)

EVERY 2:30

One more week on this one to progress if possible. Today we are going 6-8 reps because you may be able to keep good form and add weight but may not be able to hold onto that for 8 reps.

Don’t get sloppy please.

C: Metcon (No Measure)

12min skill focus:

3-10 TTB

-rest :30sec-

3-10 C2B/Bar muscle ups

-rest :30sec-

8-16 perfect pistols/lateral box step ups
Focus more on quality of the movement rather than speed. Go slow and smooth. It’s not about how mant reps you do but how well you do those reps. If you are trying for a pistol, you must. be able to control your reps and not just bounce down and up with poor form. If you dont have them we will just work lateral box step ups today, goal is being able to control full ROM without loosing tension and knees caving in.

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