CrossFit 42 South

Tuesday


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

500m row

400m run

Then….

3 sets of:

:10-:30 top of ring dip hold

5-8 scap pull ups

10 sit ups

Strength

A: no hook overhand grip Deadlift (4-4-4-4-4 @ 21X1)

-rest 2min

Same as last week, but less reps. Try start your first “working set” at last weeks heaviest set -5kg. Then build from there.

B1: FLR on floor (5x :30 – :60)

-rest :30

Quality position. Really press your chest away from the ground, feel your abs working hard and keep your arms locked out. Stay tight but learn to breathe under tension.

B2: strict pull up (5x 5-10 @ 21X1)

-rest 1:00

Like last week, but aiming for better quality and a few more reps if possible.

Accessory work

3 rounds of:

:20-:45 side plank (weak)

10 single arm KB front rack walking lunges (weak)

:20-:45 side plank (weak)

10 single arm KB front rack walking lunges (strong)

Hips nice and high on side plank. If :45 is “easy” try harder to be in a better position. Make it feel harder. Perfect reps on the lunges.

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