CrossFit 42 South

Monday


CrossFit MSD – CrossFit

Warm-up

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:

10 pallof press /es

10 cossack squats (slow and controlled)

Strength

A: Back Squat (3×7 @ 21X1)

-rest 2min

last week with 7s. Add as much weight as you can, but please, do not fail reps…… Same weight on each set still.

B: Shoulder Press (3×7 @ 31X1)

-rest 2:00

last week with 7s. Add as much weight as you can, but please, do not fail reps…… Same weight on each set still.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 jumping lunges

15 KB swings
You pick own KB weight.

goal is each round is the same pace. So after your first round, check the clock and you should then be able to compelte every round after that in a similar time.

Doing your first round in 1:30 and only completing 3 rounds shows you went to fast at the start, then spend more time resting/chalking up than actually working out.

Pace the workout to get more work in…..

For the lunges, scale to reverse step lunges if your basic lunge still needs work. Don’t try doing jumping lunges and losing good quality single leg work.

Accessory work

Banded tricep push downs

50-100 quality reps

PERFECT REPS!!!!! Feel that burn

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