CrossFit 42 South

F$%k yeah, Friday!

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick mobility flow to get things going.

10 single arm OH walking lunge (es)

x3 sets

*sneaky strength to be made here.

Strength

Really focus on quality on all the work today. Don’t just go through the motions. Do it with purpose, don’t worry so much about how heavy you go, but about how well you do the movement. Doing things right will yield a better result in your strength than just doing more weight for the sake of it.

Attention to detail. Move well. Do it like you care!

A1: Snatch grip RDL (10-10-10)

-rest 1min before A2

Build each set.

:3 lowers

We are back to the stiff leg snatch grip style deadlifts.

Perfect reps.

A2: Front rack step ups (16-16-16)

-Rest 1:30 before A1

If barbell front rack is to hard for you due to poor rack position, you can cross the arms over the top. If it’s just to hard, reduce the weight by using a small DB or KB or even no weight if this is where you are at still.

Think how much total weight you had during the DB by side step ups. Front rack is going to be harder too, but this is a guide on how heavy you can try to go.

B1: Single Arm Dumbell Press (3 sets of x reps)

-rest 1:00min before B2

x = you grabbing a weight that is heavy for around 8-12 reps on your non preferd side and performing a max effort -1 set then repeating the same on the stronger side.

Slower down than up is the tempo.

B2: single arm DB/KB row (3 sets of x reps)

-rest 1:00min before B1

x = you grabbing a weight that is heavy for around 8-12 reps on your non preferd side and performing a max effort -1 set then repeating the same on the stronger side.

Slower down than up is the tempo.

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