CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

Quick mobility flow to losen the hips and ankles to make our squats feel good

then 3 sets

6 lateral step ups /es (height focus)

:20-:30 side plank /es

5 vertical jumps (loft landing)

*On the step ups, the goal is building up your height, you can do this by using a bigger box and starting to add plates too if possible.

focus on really stepping up all the way and using little assistance on the non working leg.

A1: Back Squat (5-5-5-5-5 @ 30X1 )

-Rest 1:00-

A2: strict pull up (5 x ME @ 20X1 )

-Rest 1:30-

if you can’t get 4-5 reps, use some assistance or ring rows. If you can get 10+ reps with the tempo, add weight.

B: Metcon (No Measure)

5 sets for quality but with intent:

6-12 DB by side step ups alt

12-24 air squats

-rest 1min-
Go heavy but with good form on the step ups then air squats go hard and fast BUT with good form too.

Pick the reps that are suitable to you. No shame in doing less reps but with better quality and maintaining pace. That said, don’t sell yourself short either if you no you don’t normally push yourself. Find that sweet spot on this.

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