CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Today is some strict upper body strength work, working on strengthening your false grip for muscle ups and working some strict HSPU.

We will finish with some easy work. This stuff must be EASY work. It’s been a big week so far.

Warm-up

Warm-up (No Measure)

General mobility flow before getting into the quality work.

Take some time to explore your scaling options before the workout starts, but feel free to adjust up or down as the workout goes today.

Quality work

40min on the clock:

5-8 HSPU

:45 row/AB

30-50 single skips + 30-50 DU

20m bear crawl

:45 row/AB

x CTB pull ups (x= last weeks 50%)

stop and nose breath only for 10 breaths

Go at a real easy pace. Do not try to turn this into a WOD. Unless you only train 1-2x per week, then you should put effort into this and make it a little bit of a workout. But, for most of you who train daily, take this easy, please.

The focus here is getting in some skill work with your gymnastic movements while working aerobically. Quality reps, focus on breathing, enjoy the ride.

Today try to practice your HSPU and CTB. If you don’t have them, we will give you the correct scaling options. If you have them, this is your chance to work on them to make them better.

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