CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

Try get in 3-5min of aerobic work in before class.

30m single arm OH carry /es (15m down and back)

10 single arm high pulls /es

x3 sets for quality

focus on the quality of positions then challenge the weight you use.

A1: strict pull up (5x ME -2)

-rest 1min

-2 means do as many as possible but stop just a few reps before failure, so you can maintain a high number over the 5 sets

A2: dumbbell strict press (5x 8-12 @ 21X1)

-rest 1min

Weight will be similar to the seated and z press we have been doing. Try to not over extend your back as your press though. Keep the work as much in the shoulders as possible.

B: Metcon (Time)

21-15-9 burpees

100-75-50 double unders

Go hard and fast. Scale the dubs down as needed.
burpees should take 1:30/1:00/:40 max

DU should take 2:00/1:30/1:00 max

Use this as a guide to adjust the reps as needed so you can actually push and go fast, and spend less time resting. Remember everyone moves at different speeds, so 21-15-9 for you will be completely different for me etc..

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