CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

Pretty much the same session as last week. With a vew tweaks. This stuff is very important. Don’t neglect it or just brush it off.

3 sets of:

10-15m slow bear crawl

10 band good mornings @ 33X1

10-15m walking lunge steps (easy effort)


Like last week, with some variation. You’ll do all single leg reps on 1 side before switching instead of alternating like last week.

Quality overload, please. This is very important.

A1: Single leg DB by side RDL (3×10/leg @ 2121)

-rest 1min before A2

Like last week, but this time doing all reps on 1 leg before switching sides. 10 reps each leg.

Quality is the key here.

A2: Back rack reverse lunge (3×10/leg @ slower down than up)

-rest 1:00min before B2

all reps on 1 leg before switching legs. Can rerack and go again.

B1: Dumbbell Z press (4x 8-12 @ 2121)

Like last week but extra set. Don’t add weight, aim for 12 reps on the sets and get through the extra set with quality. Only add weight if you did 3×12 last week easy.

Best position and quality over the weight please.

B1: snatch grip penally row (3x 8-12 @ 21X1)

-rest 1:00

new pulling variation here. Keep back flat, don’t let your hips or shoulders rise to much and keep the bar close.

If you mobility is poor, do this from a hang position, rather from the floor so you can keep your back flat.

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