CrossFit 42 South

Monday


CrossFit MSD – CrossFit

Well, it’s definitely December….. Meaning it’s nearly Christmas and life are also very busy now.

Don’t let your training slip away because you are too busy. Your health and fitness should always be a priority. As without it, no matter how busy you are, if you aren’t fit and healthy, what type of life do you actually have?

Stay on the wagon, keep chipping away and push through the crazy silly season busy times.

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:

5 squat broad jumps (land in the bottom of a squat)

:30 side plank es

*Land soft on the broad jump and absorb weight to land in the bottom of squat then jump from the bottom of a squat into the next rep

Strength

A: Back Squat (5-5-5 @ 21X1)

-rest 2min

Start at last weeks 3×7 weight and then build each set to as heavy as you can on the day, but you aren’t alowed to miss/fail

B: Shoulder Press (5-5-5 @ 31X1)

-rest 2min

Start at last weeks 3×7 weight and then build each set to as heavy as you can on the day, but you aren’t alowed to miss/fail

Metcon

C: Metcon (AMRAP – Rounds and Reps)

30-20-10 of:

no push up burpees

DB thrusters
Scale as needed to meet the cut off. You pick the weight for the DB thrusters. For the burpees, if you no that you are pretty slow on these, reduce the reps to maintain intensity. First set should take no more than 2:00 and thrusters should be quicker than the burpees as the cycle rate of the rep is faster.

Scale option reps may look like 20-15-10.

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