CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

here early? Get in a few minutes on AB or rowers.

Then 5min mobility flows as a group


5×10 KB swings @ as heavy as you want to go with good form

-rest 2min between sets (get in 1min of AB or row at easy pace)

the swings are to really prime you for your DL. Be tight and make them feel solid and strong. Keep good back position, drive up through the heels, don’t let the weight throw you around, you throw the weight around.

A: Deadlift (5-5-5-5-5 @ 20X1)

-rest 2min

This is a nice tap and go. Not slam and go, but no pausing at the bottom either.

Go heavy, but form is the limiter, not the weight you ‘think’ you can lift with a rounded spine that is going to blow up.

Quality movement then load. Move really well then go really heavy.

B: Metcon (No Measure)

This is it for today… Heavy DL can really take their toll on the body, whether you think it or not. So if you feel you need to do something else, play around with some skill work, ask the coach for some help or do some nice easy aerobic work to flush out then enjoy your weekend 🙂 :

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