CrossFit 42 South

Upper body Thursday

CrossFit MSD – CrossFit


Warm-up (No Measure)

10 pass throughs

:20-:30 hang from bar

5 inch worms + 1-3 push ups

x3 sets

Then 3 sets of:

:30 single arm OH hold (DB or KB) es

*Go as heavy as form allows.

Strength/Gymnastics work

A1: Chest-To-Bar Pull-ups (5 sets of x reps)

Rest :30 before A2

x = 1-2 more than last week. If you did a big set then dropped off, try to do all sets at last weeks best. Goal is more reps over the 5 sets without having to get to full muscle fatigue.

A2: Push Press (5×10 building)

-rest :30 before A3

No racks.

:3 lowers

Start at last weeks set 3 weight and progress from there to something heavier than last week.

A3: FLR on floor (5x :30-1:15)

Rest 2min before A1

Floor only.

If you did 1:15 last week and this was easy, do shoulder taps slow and controlled in the FLR position.

When doing the shoulder tap, don’t just lean to one side, try to keep your hips and shoulder level to the floor and both feet staying in contact with ground.

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