CrossFit 42 South

WOD: Friday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Good mobility flow as a group to get going.

Then we will go over the workout as a group. Then begin.

You can adjust the reps and weights as needed during the whole session.

Quality work

A) 4-5 rounds of:

10-15 strict ring dips (:slower down than up)

4 turkish get ups (alt)

*If no ring dips, use a band to stop the wobbles only. Otherwise do dips on boxes. USe your legs to assist as much or little as needed.

B) 4-5 rounds of:

10-15 goblet squats (:3 down, :3 up with no pause at top or bottom)

1-3 Wall climbs ( :10 hold on each rep at the top)

*Go as heavy as you can on the squats while maintaining tempo. These are actually way harder than they sound. 10 reps will take 1min, 15reps 1:30. Scale the WC as needed to maintain quality.

C) 4-5 rounds of:

15m single arm OH (es)

10 box jumps (step down)

*Go as heavy as you can on the carries with quality. Go as high as you can on the jumps without injury. Add plates to make the box higher if needed.

4-5 rounds = your ability. This is quality work. You’ll get better by doing less to the best effort you can give, rather than more with below average standards.

Cool down

Go and spend time foam rolling or using a lax ball. If you are going to do it, do it properly.

Unsure on what you should do? Talk to a coach 🙂

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