CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets for quality:

30m farmer carry in 15m sections

5-8 strict TTB (OR knees as high as you can)

*Go heavy on this. Use handles if the DB or KBs aren’t heavy enough.

this is a warm up, but can challenge yourself a bit too.

A: close grip bench press (5×5 @ 30X1)

-rest 1min

Today I want you to pick a weight and stay with it. A good weight would be last weeks second heaviest set of 5. So overall, you will move more total weight becuase you are going heavier on each set, rather than building to the heaviest set for the day.

A2: Dumbbell Romania Deadlift (5X12 @ 2020)

-rest 1:30

stick to the tempo. Really work on bending at the hips, not just at the back. From where your hips start, they should actually move back, not stay in place.

B: Metcon (No Measure)

3 sets for quality:

10-15 banded tricep push downs

10 DB bicep curls

:30-:45 FLR on floor
focus on quality reps over heavier sloppy reps. Good lock out on the tricep push downs, good control on the DB on the curls, no kipping them up and good hollow body position on the FLR.

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