CrossFit 42 South

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CrossFit MSD – CrossFit

Warm-up (No Measure)

2 sets of:

10 broomstick or empty barbell thrusters

10 SDHP

10 push jerks

10 OHS

10 FS

*After each movement 2 down facing dog + 1 lunge flow es

Use broomstick if the barbell is kinda heavy for you. USe a barbell if you are doing the workout Rx as the barbell won’t be heavy for you.

Goal is getting the heart rate up and getting your mobility work via doing movement.

Then we get into step ups before actually hitting the WOD. You will have a few min to then prep the weight for the workout.

A: Front rack step ups (3X 8-10 reps/E.S @ Slower down than up )

~ Rest 1min between legs~

Do 10 perfect reps on one leg, rest then on the other leg.

Start on weak side first and be sure to really step up and through on your front leg without assistance from the back leg.

Height should be just above knee cap.

Do what you have been doing.

B: air force WOD (Time)

For Time:

20 Thrusters, 40/30kg

20 Sumo Deadlift High Pulls,

20 Jerks,

20 OHS,

20 Front Squats,

Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.
Compare this one to last time. Goal is faster, less scaling etc. It’s been a while since we have done this workout. But it’s a good one, so go hard and enjoy 🙂

Warm-up (No Measure)

2 sets of:

10 broomstick or empty barbell thrusters

10 SDHP

10 push jerks

10 OHS

10 FS

*After each movement 2 down facing dog + 1 lunge flow es

Use broomstick if the barbell is kinda heavy for you. USe a barbell if you are doing the workout Rx as the barbell won’t be heavy for you.

Goal is getting the heart rate up and getting your mobility work via doing movement.

Then we get into step ups before actually hitting the WOD. You will have a few min to then prep the weight for the workout.

A: Front rack step ups (3X 8-10reps E.S @ slower down than up)

-rest 1min between legs

do 10 perfect reps on one leg, rest then on the other leg.

Start on weak side first and be sure to really step up and through on your front leg without assistance from the back leg.

Height should be just above knee cap.

Do what you have been doing.

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