CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

8 banded good mornings

3 inch worms (arms only)

10 lateral step overs (chest stays tall as you step over)

X3 sets

then into barbell skills

A: Clean (10 x 3 (not T&G))

Go every 1:30

Start at 65% and build by feel until at a technical failure, not a max out failure. These will be heavy, but the focus is on improving the way you move rather than just trying to lift more weight for the sake of lifting more weight.

These are FULL SQUAT cleans, not power cleans. For those still learning you can however do power clean and pause in the catch then ride it down into a front squat.

B: Metcon (No Measure)

High power output intervals:

We are going to do something a little different here today. The goal is to see how much power you can produce on each machine. To see your absolute top speed.

Working for :7-:10sec SPRINT as fast as you possibly can, alternate between row/ski/AB erg. Complete 5 efforts on each machine. Rest at least 1:30 between efforts so you can recover.
This will get tough, but shouldn’t feel like you are going to be sick. As soon as you start to see your pace no longer going up and it levels out then starts to drop that is when you stop.

Make a note on your top speeds on each machine.

Have fun

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