CrossFit 42 South

Monday: A new week of Awesome


CrossFit MSD – CrossFit

New week, new opportunity to get the basic things dialed in.
I want everyone to focus on the basics this week and try to build it into the future.

Drink enough water. I don’t care what your excuse is for not drinking enough. You aren’t 5 years old.
The starting point is 3l for lads and 2.5l for girls. This is entry level, more is better. A great tip to help you get your water in and retain the water is half a lemon squeezed and a pinch of Himalayan sea salt in half .5lt water and drink that first thing in the morning before anything else.

I’m going to educate you all as much as possible on things you can be doing to improve your health, wellness, and fitness. Training is 1-2 hours out of 24 hours in your day. So it’s time we start addressing the other things that can get overlooked.

As always, if you want extra help or have questions, please talk to me.

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 (3×10 @ 21X1)

-rest 2min

Same as last week but add another 2.5-5kg. Expect to do this sets/reps 1 more time next week, so pick your weight with the thought of still having more in the tank.

B: Shoulder Press (3×10 @ 31X1)

-rest 2:00

Same as last week but add another 1-2kg. Expect to do this sets/reps 1 more time next week, so pick your weight with the thought of still having more in the tank.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

5-10 strict burpee + 2 push up***

5-10 TTB

10 hang cleans @ 50% of A (scale down if needed, these are full cleans)
***Each burpee has 2 strict push ups before popping up into the jump and clap then you go back down and do 2 strict push ups etc. Scale to 1 push up or knees if you don’t have a legit push up.

So doing 10 burpees like this will be 20 push ups today

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