CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

movement flow as a group

then taking some time to learn the new set up for landmine work.

A1: Half kneeling landmine pess (4×8/es @ 21X1)

-Rest 1:00 (rest between sides is your transition time)

Mixing up our single arm work today. Sit as tall as you can. Control the tempo. For a nice flow we will set up a few bars and you can either start on the rows or the press to save the need to set up alot of bars.

A2: 3 POINT ROW (4×8/es @ 21X1)

-rest 1:00(rest between sides is your transition time)

Keep working on this one,

Keep back neutral and cre tight then own each set with great form. Full ROM is rowing the weight to your body not just near.

B: Metcon (No Measure)

4 rounds for QUALITY:

4-6 weighted strict chin ups*

1:00 row/AB @ smooth pace

8-10 strict ring dips **

1:00 row/AB @ smooth pace.
Same as last week here to allow progression and to keep challenging your strict strength.

*If strict weighted chin ups are not there, do 4-6 strict chin ups and if that is still tough use an assistance as needed to make it tough for the 4-6 reps with full ROM. Note chin up is different grip to pull up. Palms facing towards you.

**If you do not have 8-10 push ups, that is where you start today please. If you have push ups but not ready for full strict ring dips, use a little assistance by having the band across the rings to stop the instability (hardest option) or have the band set up so you can put a knee into the band to give a little extra assistance (easiest option). Just be sure that you arnt just bouncing around, neglect training the push up and trying to fast track ring dips will result in injury and will hinder your overall progress.

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