CrossFit 42 South


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

2 sets:

10 FLR rotations

5-8 scap pull ups

5-8 side plank hip lifts/ES

Then start prepping for the bench press, you will have a few minutes to get benches and DB out before the clock goes on.

A: Dual Dumbbell Neutral Grip Bench Press (5 x 6-8 @ 20X1)

-GO EVERY 2:00-

Challenge yourself on weight you use here. Getting them up is the tricky part. You can ask for help/spotting as needed if needed.

B: Metcon (No Measure)

3 sets for quality:

6-10 strict HSPU

-rest :30sec-

6-10 Strict C@B pull ups

-rest 1:00-

Same progression as last week to focus on progressing either in reps or movement you did.
*If you have kipping reps but not strict today you can do a slow controlled lower then kip up out of that HSPU.

Or do proper pike HSPU, meaning hips over shoulders moving vertically.

Or do a pike HSPU from downward dog position but aiming for more of a vertical press and not just a funky push up.

If all above is tough, then do DB Z press.

**Scale to chin over bar or used a band as needed.

Other option today is jumping pull up with a controled slow eccentric phase

C: Metcon (AMRAP – Reps)

3 sets for quality:

Max UB strict toes to rings

:20-:30sec gluten bridge (hips high, no arching lower back)

-rest 1min-
Strict toes to rings keep them strict. Keep your arms straigh too.

Glute bridge should be feeling your glutes, not your lower back. Dont over arch the back, just push your hips into extension.

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