CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10min easy of:

:40 row or AB

3 deep lunge + thoracic rot (es)

5 down facing dog to up facing dog + 3-5 push

6-10 cossack squats

Strength

New people will do 3-5 sets of 10 reps on goblet squats, same tempo. If they are looking good, they can get under a barbell but keep it moderate.

A: Back Squat (3×5 @ 86-91% 5rm)

:3 lowers, fast up and :2 at the top!!!!!!! Be strict on this.

Adding just another small 2% from last week.

To figure out your weight increase get your weight e.g 90 and x by .02 and it will give you how much to add.

Metcon

Based on numbers, do limit the number of barbells needed out, find a buddy and just follow them through the workout starting 1min behind them.

For the classes with new athletes, have them work with a regular member and have the member go first so they can just follow them each minute to see what’s going on.

Metcon (AMRAP – Reps)

20min EMOM of:

1) 10-20 TTB

2) 10-20 Thrusters 35/25kg

3) 10-20 no push burpees

4) rest

Score is total reps completed. 300 reps is the best possible score. 150 should be the lowest. If you can’t get that number, you should have scaled. So please don’t be afraid to scale to get the correct workout.
Goal is for this to be a repeatable effort each round. It will be sucky, but with the rest, should allow for a sustainable effort. Don’t do more than you think on the first round and have your reps dwindle away. Check your ego, and just do you.

For the new peeps today:

1) 10-15 sit ups

2) 10-15 push press

3) 10-15 no push up burpee

4) rest

*Legs will be cooked from above squatting. Focus on good push press here, unless they are frothing to go for it and have the ability.

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