CrossFit 42 South

Tuesday

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

5 min aero warm up

Then

3 rounds of:

5 down facing to up facing dogs

10 deep lunge + thoracic rotation / es (:2-:3 hold)

50 bar taps

Then getting in A1 and A2

A1: Dumbell Thruster (2-3 x 6-10 )

~rest :30~

You pick the amount of sets and reps that suit YOUR capacity. Challenge yourself on the weight, but again, work within YOUR capacity. Don’t spend yourself before 17.5 but there is work to be done here too.

A2: strict pull up (2-3 x 6-10 @ 20X1)

~rest 1:00~

Scale as needed to be able to get 6 reps minimum in 1 set. Use bands or do ring rows.

Another great option would be 4-6 negatives. This is where you hold your chin over the bar for 1-2 sec then take 3-4sec to lower youself back to the hang position. Jump your chin back over the bar and repeat. If you have been stuck in a band for awhile and havn’t progressed at all, give this a go today.

No band assist on this drill if possible.

C: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
This workout has a 20MIN time cap not 40.

C: CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap
Scale as needed. We will have a 20min cap today. For those who did this last year, look up your scores and try to beat that. For those who haven’t and know that 90 thrusters and all these double unders are going to be a real stretch for you, please scale. Scale the weight to something you can handle and do less DU etc.

This is a test, but we want to get a good workout too. For a good workout, we need to be able to keep moving and not dig yourself in a hole.

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