CrossFit 42 South


CrossFit MSD – CrossFit

We have talked about hydration, and I want to bring it up again with the weather really starting to warm up.
Aim for 40ml per 1kg of BW. So for myself, I just do some simple math. 85 (bw) x 40 (ml) = 3,400. This means I want 3,400ml (3.4l) of water per day. More when I’m training harder and sweating a lot. Never less. Even if I’m not thirsty, I need to stay hydrated.

So, take 1min to figure out how much water you need per day. Figure out how much water your drink bottle holds and then work out how many times per day you need to drink said bottle.

I said this before, but a nice way to start the day is half a lemon and a pinch of Himalayan sea salt in a glass of water first thing in the morning. It’s a great way to get your digestion and hydration game started on the right foot.

Let’s get hydrated and let’s crush this new week…


Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

*do before class starts so we can get straight into it.

Quick lunge/hip flow then into main warm up

3 sets of:

:30 pallof press es

20 lateral step overs


A: Back Squat (3×7 @ 21X1)

-rest 2min

Try adding 2.5-5kg as long as form allows. You’ll hit 7s 1 more time next week.

B: Shoulder Press (3×7 @ 31X1)

-rest 2:00

Try adding 1-2kg as long as form allows. You’ll hit 7s 1 more time next week.


C: Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

10-20 wall balls

10-20 box jumps sd
Pick reps, weight and height that challenge you, but allow you to finish at least 3-4 rounds in 10min. You should be on each movement for no more than 1:30 or less.

There is no set Rx today, you pick your WB weight and height and box height. As long as you do the reps and the movements asked then you are doing it “rx” today. But, that shouldn’t matter anyway. The thing that matters is that YOU are getting in a solid workout, going at a pace that YOU can mange and pushing YOURSELF through.

Keep reps legit…

Accessory work

50-100 quality reps

*Same as last week, but every 10 reps alternate between palms up and palms down.


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