CrossFit 42 South

Monday – New week, lets set some goals and crush them


CrossFit MSD – CrossFit

Warm-up (No Measure)

1min row/AB/Ski/Run @ easy to moderate effort

*After each 1min

:30sec dead hang

:30sec Deep squat hold

lunge flow

A: Back Squat (3 x 8 @ 20X1)

Go every 2:30

You will have 7min on the clock to work up to your first working weight before the clock starts.

Progressing this from the last few weeks. Today this can be 9/10 effort. Just a touch in the tank still, but that last set feeling like that is all you have for the day

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 12 DB box step overs 24/20″ 22.5/15kg each hand

2) 10-15 box jumps 24/20′ *step down

3)Max UB rung rows (Perfect form) @ 11X2
* DB step overs dont need to reach full extension on top of the box, just step on and over. We only ask that you alternate your legs each rep, or atleast half/half. Scale the weight as needed, not the height today. Unless you actually need to scale the height then thats okay, but you shouldnt be using any weight.

For those who are able to do pull ups and think that ring rows are a scaling option, you are wrong. Done correctly these are going to build your upper back strength and shoulder health more than regular pull ups.

Be sure to reach your chest to the rings, go as low as you can whilst maintaining full ROM. This is rings to side of body and todays temop asks you to hold it for :2sec.

Be smooth on the box jumps.

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