CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Here early? Get your heart rate up and break a sweat before class starts.

Quick general movement flow to start while we talk about the workout for the day

Then straight into:

2 sets of:

3 TGU/es

A: Metcon (No Measure)

10min skill work on the ring muscle up:

Samer as previous weeks. For most of you, using this time to progress your strength. For some of you it’s the time to practice your muscle up skill whilst still building strength.

If you are unable to do push ups, please do not attempt to do dips. You can work holds safely but you are best spending you time working on push up strength.

For those who are more working strength than trying to actually do a muscle up try and get in 3 sets of:

5-10 strict pulling (c2b, pull ups, banded, rings etc)

5-10 strict pushing (dips, push ups etc)

B: Metcon (No Measure)

For QUALITY not time:

3 rounds of:

10-15 TTB

25-60 double unders

*Focus on trying to link TTB reps and being smooth on the DU. Just aiming to progress a little on what you have done before in the past on these movements.


3 rounds of:

3 rope climbs

10-15 box jump on and overs 24/20″

*Working on getting up the rope in as few bites as possible. For those who want to throw in a legless climb here and there go for it. On the box jumps, working on being as athletic and light landing on the box getting to the other side nice and smooth.
The intent of this session is you move at a continuos pace but focus more on clean reps rather than rushing for a ‘good score’. Just because it isn’t for time doesnt mean you aren’t able to push your pace a little but you should be able to walk away from this one and not be needing to crawl away

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