CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 down facing dog to up facing dog

30 banded good mornings

10 down facing dog to up facing dog

Warm up deadlifts. Start with the bar and take 8min to get to your first working set.

After warm up sets, get a handful of skips + DU in.

Strength

Deadlift (3×8 @ 70-75%)

:3 lower on each rep. Add 5% to last weeks 10s. Only if you kept good form last week on the control lowers and keep good form today.

YOU SHOULD FEEL THIS IN YOUR HAMSTRINGS, NOT YOUR BACK!

The back is bracing, but not actually lifting.

Metcon

Metcon (Time)

100 double unders

40 KBS 24/16kg

80 double unders

30 KBS

60 double unders

20 KBS

40 double unders

10 KBS

20 double unders

Everything must be done UB. If you break, start the set again or scale.
If you want to go RX, all reps must be compelted UB. So if you do 98 double unders then trip up, you have to start from 0. All the KBS must be UB too.

Scale options:

1) Do the workout as written, but you are alowed 1 break each set. If you fail to get to the reps after 1 break start back at 0.

2) Scale down to as many breaks as needed to get the work done.

3) Scale the DU reps back as needed.

Cool down

1 round minimum, 2 rounds for extra recovery/mobility gains

2min pigeon (es)

2min lizard (es)

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