CrossFit 42 South


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

10min on the clock for easy effort RTW work:

1:00 AB/Ski/Ruin @ increasing p[ace per set

:30sec skip/DU practice

5 inch worms hands only

then into barbell work for a few min before putting the clock on for first set.

then into building up weight for your rows.

A: Pendlay Row (5 x 6-8 @ 11X1 )

*Can build if you do the higher end of reps and feel there is more in the tank.

-Every 2:00-

Solid form, tough weight, strict tempo. This means pausing for :1sec on the chest. If your ROM is stiff and going from the ground is hard, put plates or mats under your bar so you dont have to bend as far and can keep your back tight and flat.

B: Metcon (2 Rounds for time)

Rowing Intervals

3x 1000m all at same pace
-Rest 4ish minutes (depending on class size)-

*In rest, keep moving and be sure that you are pushing pace to ‘earn’ the rest. But dont push the pace so much that you get slower and slower per set. Needs to be tough but sustainable.

Next week we will be getting after a 2km row time trial 🙂

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