CrossFit 42 South

Wednesday


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Movement flow together as a group

2sets of:

:15-:30sec side plank/ es

10 single arm high pulls/ es

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

-rest is transition time between sides-

Going to keep this the same this week to allow you all to progress.

A2: Arm over arm sled pull (4x 30m (up then back/work quickly))

-rest 1:00 after you complete your sled pull-

There is onlt one sled, so rest breaks will vary a little. Try to bend from the hips and get your chest low and then pull with full range from side to side. The weight should be challenging but yiu should be able to keep a good arm over arm action not needing to use one side more than the other.

B: Metcon (No Measure)

4 ROUNDS FOR QUALITY:

3-5 strict weighted pull ups

5-8 pike HSPU

25-50 double unders

-rest 1:00-
As previous weeks if you can’t add weight, just make the pull ups tough for that 3-5 rep range. For the pike HSPU, if you are getting your hips perfectly over your shoulders and these are now getting easy for this rep range, put hands on DB’s to add a deficit (adding extra ROM) and changing hand position.

For double unders if 25 is still a little tricky just do 1min of deliberate practice.

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