CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets:

10 pallor press rotations/es*

:30sec double under practice/skipping

5 down facing dogs

*start and finish each rep at the start of a pallor press with straight arms, not allowing the band to pull your hands in then rotate and return from this position

then taking a few minutes to prep and set up for the workout.

A: Metcon (No Measure)

5 sets no score:

5 deadlifts @70-75% (NOT T&G, drop from the top on each rep)

15/10 cal any machine @ 85% effort (CAP 1:15)

5-8 strict toes to ring

8-10 goblet reverse step lunges alt legs

15/10 cal any machine (1:15 CAP)

-rest 1:30 before next round-
Trest this session like a rebound session. The DL should be heavy enough you need to focus on solid form and good practice but not too heavy you are unable to keep it snappy and crisp. Focus on speed and being tight then drop from the top today.

For the cals go at what you perceive to be 85% efforts while keeping in mind you will do 10 in total.

Toes to rings keep legs straight and arms straight and minimise the swing. If this is hard do a knee raise as high as you can, aiming to try and get knees to elbows but keeping arms straight to build some straight arm strength.

For the lunges focus on good foot and knee stability. Challenge the weight but maintaining good form.

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