CrossFit 42 South

Monday


CrossFit MSD – CrossFit

Well done to everyone who takes part in the partner comp on the weekend. Be sure to take the next few days a bit easier to allow your body time to recover properly.
Thank you to everyone who came up to support on the day too. It was a great day.

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

Quick lunge/hip flow then into main warm up

3 sets of:

5 single arm DB front rack squats @ 3330 (weak)

2-4 strict TTB

5 single arm DB front rack squats @ 3330 (strong)

:10-:20 holloe hold (PErfect)

Strength

A: Back Squat (3×7 @ 21X1)

-rest 2min

3 less reps from last week, goal is heavier, but keep in mind you will build this over the weeks to come again. I’d suggest 2.5-5kg heavier than last weeks 10s.

Keep form legit.

B: Shoulder Press (3×7 @ 31X1)

-rest 2:00

3 less reps from last week, goal is heavier, but keep in mind you will build this over the weeks to come.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

15-30 air squats

7-15 push ups (hand release)
Pick reps that work for YOU. 1 round rx for the sake of doing it Rx isn’t as good as 4 rounds scaling the reps and maintaining quality and intensity.

Scale push ups to incline rather than knees.

Accessory work

50-100 QUALITY band pull a parts

*Don’t be a hero and use a thick band. Use a small band and keep your shoulders back, arms straight and get in good quality reps.

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