CrossFit 42 South

CrossFit Open Schedule for 2017 season

February 13th, 2017

The Open starts on Friday the 24th and will go for 5 weeks.

During the Open, there will not be a workout programmed Friday or Saturday as we will be putting this time aside for everyone to do the Open.  If you aren’t doing the Open and you come to training Friday in the morning, we will just create something for you to do on the spot. If you come in the arvo or Saturday, you will just do the CrossFit Open workout, even if you aren’t competing. If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you aren’t doing the Open and you come to training Friday in the morning, we will just create something for you to do on the spot, so please come to training, don’t miss a day. If you come in the arvo or Saturday, you will just do the CrossFit Open workout, even if you aren’t competing. If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you come in the arvo or Saturday, you will just do the CrossFit Open workout, even if you aren’t competing. If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

 

 

Fridays the gym will open at 3:30pm – 6:30pm. Come in during this time to complete your CrossFit Open WOD.

On Saturday the gym will be open from 7am for you to complete your Open WOD. Arrive between 7-8:30am so we can get you sorted.

If these times don’t work for any reason, you can get it done by Tuesday morning at the latest but it’s your responsibility to get your score in on time and arrange a judge.

 

For anyone who wants’s to see Maso actually exercise, and not just tell you what to do, I’ll hit my workout Saturday morning around 9-9:30.

 

I can’t wait for it guys, it’s going to be a lot of fun.

If you have any questions, talk to a coach. We are happy to help you out.

 

Christmas/New years time table

December 8th, 2016

Christmas timetable:
-Friday 23rd Dec (regular times, but no 5:30pm. We will do the 12 days of Christmas WOD)
-Saturday the 24th Dec (Open gym 7-9am)
-Sunday 25th Dec – Tuesday 27th (closed)
-Wednesday 28th – Friday 30th Dec (7am and 4pm classes only)
-Saturday 31st Dec (open gym 7-9am)
-Then normal timetable will resume Tuesday the 3rd Jan 2017

*This is a great time to rest, recharge, spend time with friends and family and get ready for a big year ahead.
If these times don’t work with you, please don’t hesitate to message a coach to see if something can be arranged.

Saturday, Partner WOD day

December 15th, 2017

CrossFit MSD – CrossFit

Christmas party today from 6pm at Surf Club in Burnie….

Warm-up

Warm-up (No Measure)

A1) 5x20m single arm OH carry /es

A2) side plank :20-40 /es

No rest between A1 and A2.

Then start working into the workout.

Metcon

A: Metcon (Time)

20 RFT of:

3 power cleans

4 pull ups / cTB

15-50 double unders

Alternating rounds between you and your partner.

adjust the weight/reps and movement to suit your ability. The PC are meant to be on the heavy side. As a guide it would be your BW maybe a touch heavier or lighter.
adjust the weight/reps and movement to suit your ability. The PC are meant to be on the heavy side. As a guide it would be your BW maybe a touch heavier or lighter.

Friday (Is it Christmas yet)

December 14th, 2017


CrossFit MSD – CrossFit

This is a WOD we did around about this time last year. This would be a great test to see how far you have come over the last year.

Warm-up

Warm-up (No Measure)

3 sets FOR QUALITY…

5-10 single arm DB press /es

50m single arm farmer carry /es

Start with weak side first.

Push the weights on this warm up, but the quality is the priority.

then start prepping into the WOD

Is it Christmas yet (Time)

For time:

400m run

10 wall climbs

400m run

20 power snatch 60/40kg

400m run

30 thrusters 60/40kg

400m run

40 TTB

400m run

50 burpees box jumps 24/20″

400m run
Scale as needed.

Look to what you did last year on this one. Goal is faster time, heavier weights, less scaling etc.

Thursday

December 13th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Few min of mobility flow work then straight into it today….

A: Metcon (No Measure)

45min easy AMRAP:

1min row/AB

1min skipping

30m bear crawl

1min row/ab

15m inch worm

:30-:60 plank hold

10-20 walking lunge steps

10 pallof press /es

*Stop every 3-5min to check in with your breathe. Try to keep moving but get in 1min of nose breathing. If you feel like you need to gasp for air, you are going to fast. Work on your breathing today.
The goal of this session is to go long, breathe and keep the movements simple enough that don’t require a lot of brain power to allow you to just move and breathe. This is also meant to be a good flush out session. Get a good sweat, but feel better for doing than not.

This shouldn’t be a workout that you dread to do. This will be or should not be much harder than a brisk walk type of effort.

It’s good to take a step back and do something smooth, long and easy.

Enjoy it because you have a couple doozys coming your way.

Wednesday

December 12th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5min mobility flow to start

3 sets of:

2-4 front squats squats

2-4 muscle cleans

2-4 power cleans

2-4 cleans

2-4 push press

2-4 push jerks

*Playing with some barbell dancing again with the focus on the clean and jerk.

A: Metcon (AMRAP – Rounds)

7 sets every 1:30 of:

1x strict press + 3x push press + 5x push jerk

Use 80-85% 1rm strict press

Make sure the push press are good push press then the jerks are solid jerks where you drop under the bar.
Must be done UB for the round to count.

B: Hang Clean (10min to build to a tough double)

10min to build to a heavy double

These are full cleans.

Tuesday

December 11th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Try get in 3-5min of aerobic work in before class.

3 sets of:

10 single leg RDL alt @ 2020

:20-:30 hollow hold

*increase weight each set if form allows

then take 7min to build to a tough, but NOT A MAX single on the DL. This should be heavy, but still moving the weight with perfect form and moving the weight pretty fast from the floor.

B: Metcon (2 Rounds for reps)

10min AMRAP of:

10 deadlifts 100/70kg

15 ab mat sit ups

50 double unders

-rest 5min

10min AMAP of:

5 strict pull ups /ct

:40-:50 FLR on floor

Score is reps on each round. Every :10 second = 1 rep on the FLR today.

So at the end, just add up your rounds and multiply by the reps in each round.
Adjust the weight as needed and scale back the TTB and DU as needed to please. Should be aiming for 4-5 rounds on the first part

Perfect pull ups. not kinda strict because you are trying to beat someone or get a better score.

Good FLR too.

Monday

December 10th, 2017


CrossFit MSD – CrossFit

MSD Christmas party this weekend. Be sure you have RSVP and put your money in the container next to the computer and mark your name down, please. m

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

*do before class starts so we can get straight into it.

Quick mobility flow to losen off and ready

5 inch worm

10-15 lunge steps

x3 sets

Strength

A: Back Squat (5rm for the day)

Building to a heavy 5 for the day. No set tempo, just a good quality set of 5.

B: Shoulder Press (5rm for the day)

Building to a heavy 5 for the day. No set tempo, just a good quality set of 5.

Metcon

C: Metcon (Time)

60-40-20 air squats

30-20-10 push ups
Scale reps back as needed. Idea:

40-30-20

20-15-10

Keep reps legit. Scale push up with inline reps if needed.

Saturday, Partner WOD day

December 8th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3×5 TGU

Like last week…. Getting another touch on this one. Quality reps…

Remember building that base is so important.

Metcon

A: Metcon (AMRAP – Rounds and Reps)

30min Partner AMRAP of:

50 wall balls 9/7kg

400m run

50 box jumps 24/20″

400m run

50 deadlifts @ BW / .7 BW

400m run

50 burpees

400m run
One person working at a time to chip thorugh the above together.

Friday

December 7th, 2017


CrossFit MSD – CrossFit

Hey all, remember that next weekend is our Christmas party. Please RSVP ASAP and put money in the black container at the front next to the computer.

Warm-up

Warm-up (No Measure)

3 sets FOR QUALITY…

50m farmer carry (weight /hand)

:20-:40 HS hold (kick up to wall)

*Go as heavy as you like/can on the farmer carry. Can use the handles, just don’t waste time messing about for to long. Use handles if you want to go beyond 32kg KB

A1: Front rack step ups (3×20 alt legs)

-rest 1:30

20 reps, alt legs this week. 10/side total.

Quality reps, be sure to step all the way up and through and control your lower.

Heavier than last week or better quality if you know you can do better.

A2: Seated dual DB press (3x 8-12 @ 31X1)

rest 1:00

sit on a bench/box. Keep chest up tall, press the DB overhead with DB finishing over shoulders.

Accessory work

3 sets of:

10 DB floor press

:15-:30 chin over bar hold

Heavy but good reps. Good holds, use a band if needed or ring row hold.

A3: Wide grip strict pull up (3x 8-12 @ 21X1)

-rest 2:00

Wide grip strict pull ups are tough… Scale by using a band as needed. OR if doing ring rows, just keep working what you have been doing there.

Thursday

December 6th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

get in 3-5min of aerobic work before you start. We will start class a few min later to allow you time to do this.

3 sets of:

5-10 scap pull ups

:20-:30 top of ring dip hold

10-15 walking lunge steps (hands OH)

Then 3 sets of:

100m jog

10-15m high knees

10-15m butt kicks

Then time to go get the run

B: Metcon (AMRAP – Rounds)

10min EMOM

1) 5-10 strict TTB

2) 2-5 wall climbs
Perfect reps. Goal is build some gymnastic strength. This shouldn’t leave you laying on your back thinking WTF happened. This should leave you feeling good like you have done work to get stronger in body weight movements.

A: 1-Mile Run (Time)

Max Effort 1-Mile Run
1.6km run time trial

If you normally scale your run, today I’d like you to have a crack at this one, just to see where you are at when we reset. No one cares if you come in first or last, just do what you can.

That said, if we feel you should really scale this back, we will help you with that.

Note that the times you have here are on the old 1.6km track. today we are on a the new track so this will effect your time, but give you something to build on for the next time we do this.

Wednesday

December 5th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow for 5min before we grab barbells out.

Today we aren’t snatching, but we are going to spend time with a barbell like the previous weeks plaing around with snatching work doing the “barbell dancing” stuff. The snatch is a complicated movements and I would like to get a touch on it in the warm up today so we will put a clock on for 7min for you to play

“Barbell dancing”

2-4 behind the neck snatch grip push press

2-4 barbell good mornings

2-4 back squats

2-4 overhead squats

2-4 snatch balance

2-4 hang muscle snatch

2-4 hang power snatch

2-4 hang snatch

x2-3 sets

*this looks really complicated, but it isn’t really. Just getting a barbell, getting it moving and trying to get smooth with the bar before you start adding weight for our main lifts today.

A: Push Jerk (1rm in 12min)

1rm for the day in 12min.

Make sure these are push jerks and not push press.

Unless you are told otherwise by a coach to do PP.

B: Metcon (No Measure)

10min EMOM

6 push jerks @ 50-60% of A
Really focus on smooth quality reps on this. Keep them to a push jerk, not a push press (unless been told otherwise).

C: Metcon (No Measure)

15min

@ a very easy pace:

10m inch worm

:30 row/AB

1min skipping

20m bear crawl

:30 row/AB

20m walking lunge

:30 row/AB

:30 hang from the bar
The goal is to just to move and sweat a little, but not aiming to go hard, just feel good. See this as an active recovery workout, rather than a workout workout.

Enjoy the slower pace and just move and breathe.

Tuesday

December 4th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..

3 sets of:

6-10 barbell good mornings @ 2020

6-10 bent over barbell rows @ 2121

Exact same warm up as last week because I found that a lot of people are getting much better with learning how to hinge at the hip and not just squat or bend at the back.

Well done team!!!!

Strength

A: Deadlift (5rm for the day in 15min)

No tempo, not touch and go. Just a heavy, but quality set of 5 on the deadlifts in your time frame.

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

5 strict pull ups / strict CTB

:40 FLR on floor

10 KB swings 32/24kg

50 double unders
Scale by using a band. Pull ups want to be tough, but managable. Think something you can do for a tough set of 4-6 then break it up smart to get through the AMRAP. If you are ninja, you can do strict CTB, if you are still progressing, use a band or tough ring rows.

Another great scaling option for the pull up will be negatives. Jump you chin over the bar and take :3-:4 to lower down to a dead hang with control. can use a small banded if needed.

Adjust the dubs, KB weight and time on FLR as needed too.

I want a pace where you can get a round out every 3min max. Any slower and you need to scale please.

Monday

December 3rd, 2017


CrossFit MSD – CrossFit

Well, it’s definitely December….. Meaning it’s nearly Christmas and life are also very busy now.

Don’t let your training slip away because you are too busy. Your health and fitness should always be a priority. As without it, no matter how busy you are, if you aren’t fit and healthy, what type of life do you actually have?

Stay on the wagon, keep chipping away and push through the crazy silly season busy times.

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

*do before class starts so we can get straight into it.

Quick lunge/hip flow then into main warm up

3 sets of:

5 squat broad jumps (land in the bottom of a squat)

:30 side plank es

*Land soft on the broad jump and absorb weight to land in the bottom of squat then jump from the bottom of a squat into the next rep

Strength

A: Back Squat (5-5-5 @ 21X1)

-rest 2min

Start at last weeks 3×7 weight and then build each set to as heavy as you can on the day, but you aren’t alowed to miss/fail

B: Shoulder Press (5-5-5 @ 31X1)

-rest 2min

Start at last weeks 3×7 weight and then build each set to as heavy as you can on the day, but you aren’t alowed to miss/fail

Metcon

C: Metcon (AMRAP – Rounds and Reps)

30-20-10 of:

no push up burpees

DB thrusters
Scale as needed to meet the cut off. You pick the weight for the DB thrusters. For the burpees, if you no that you are pretty slow on these, reduce the reps to maintain intensity. First set should take no more than 2:00 and thrusters should be quicker than the burpees as the cycle rate of the rep is faster.

Scale option reps may look like 20-15-10.

Saturday

December 1st, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3×5 TGU

Longer time under tension from previous weeks.

Yes this is kinda boring, but this is good for you.

Until you are able to do at least 30/20kg for reps on each side, you have a long way to go and should appreciate the carry over this will have to other movements.

If you can do what I said, then you should aim to be able to get at least 1 good rep per arm with the 45/30kg. When you can do that, I’ll stop harassing you about this,

After the TGU, we will have a few min to warm up your squat clean and get some rope climb practice in.

Metcon

A: Metcon (Time)

1) 3-5 wall climbs

2) 6 cleans @ BW / .7 BW (full cleans)

3) 3/2 rope climbs

4) 20/15 cal AB / row

5) rest
Scale as needed so you can complete good reps each minute for the full 30min.

Friday

November 30th, 2017


CrossFit MSD – CrossFit

The first of December means that is’s Christmas month….. Where on earth has this year gone? It’s just flown by.
I hope you have stopped to appreciate the small things and the big things that happen to us daily and in our lives. Because before we know it, the weeks and months and year just goes by so fast, we are so busy and we forget to appreciate the things that are right there in-front of us.

I just want to say thank you to everyone at CFMSD. I’m so grateful for everyone of you. You guys are amazing and I really appreciate you all.

Go and flex your gratitude muscles and be grateful and thankful for something or someone today.

Warm-up

Warm-up (No Measure)

3 sets FOR QUALITY…

50m single arm farmer carry es

10 perfect air squats @ 2120

For the carry. Go to the fence, then switch arms.

*Go as heavy as you like/can on the farmer carry. Can use the handles, just don’t waste time messing about for to long. Use handles if you want to go beyond 32kg KB

A1: Front rack step ups (3×20 alt legs)

-rest 1:30

20 reps, alt legs this week. 10/side total.

Quality reps, be sure to step all the way up and through and control your lower.

A2: Dumbbell Z press (3x 8-12 @ 31X1)

-rest 1:00

progress in weight or reps from last week. This will be a bit tougher though as you are superseding with the lower body work and will have some fatigue.

Accessory work

For quality and that sweet pump

This is the same as last week but aim for for reps or weight or both…

2-3 sets of:

10-15 DB floor press @ 21X1

10-20 tricep push downs

floor press – https://www.youtube.com/watch?v=9vcKpv45aeE

A3: Ring Rows (3x 8-12 @ 21X1)

-rest 2:00

Legit reps. Don’t let form drop at all. These are sooo good for upper body pulling strength when done right.

Thursday

November 29th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

get in 3-5min of aerobic work before you start. We will start class a few min later to allow you time to do this.

3 sets of:

:20-:30 hollow hold

5 kip swings

:20-:30 top of ring dip hold

10-15 walking lunge steps (hands OH)

Metcon

A: Metcon (Time)

We will obviously stagger the starts. Giving people a head start by starting on the row should allow the AB to be free at the end. If you pass someone, you get right of way to the AB.

1km row

50 DB thrusters

800m run

50 TTB

800m run

13 wall climbs

30/20 cal AB
The first row can take no more than 5min. So if you haven’t completed the row within that time, get off and move on.

adjust the thrusters and TTB weight/difficultiy to suit your ability so you are working no more than 3-5min on each.

Lastly, scale the runs back if needed to allow you to be working between 3-5min. If this is 400m for you, then do it. If it’s 600m, that’s fine too. Don’t just do 800m because everyone else is and you end up taking 10min longer. Scale to keep the intensity up please.

B: Metcon (No Measure)

5-8min optional row/AB/Run at an easy pace.

Easy pace meaning you could go twice as long as needed.

Think of this as an extended cool down.

Wednesday

November 28th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

“Barbell dancing”

2-4 behind the neck snatch grip push press

2-4 barbell good mornings

2-4 back squats

2-4 overhead squats

2-4 snatch balance

2-4 hang muscle snatch

2-4 hang power snatch

2-4 hang snatch

x2-3 sets

*this looks really complicated, but it isn’t really. Just getting a barbell, getting it moving and trying to get smooth with the bar before you start adding weight for our main lifts today.

A: Power Snatch (1rm in 12min)

1rm for the day in 12min

B: Metcon (No Measure)

5 power snatch T&G at 55% of max
Perfect reps. Take your time on the touch and go so your first rep looks like your 5th rep. Form stays solid on every rep.

Scale weight back if needed.

C: Metcon (Time)

For time (7min cap)

15-30 no push up burpees

50-100 double unders

10-20 no push up burpees

25-50 double unders
Adjust the reps to allow you to finish within the cap. Go hard and fast on this one.

Member of the month October 2017

November 28th, 2017

Copy of Connor Kelly member of the month Sep 2017

Mick has been very consistent in his training every since he started, but lately has really seemed to step things up and this award couldn’t go to a more deserving athlete. More so than that, he is just an all-around good bloke. He will go above and beyond to help ANYONE who needs a hand. He has done a lot for us at CrossFit MSD without the need of asking. He just loved to help out mates and loves the community.

You are a legend, Mick. Keep doing all the right things like you have been and you’ll be amazed at where you are at this time next year. I’m excited to keep working with you, buddy.

Thank you for everything!!!!!!!!

 

When and why did you start training with us here at CrossFit MSD?

Probably 3 or so years ago to try and lose weight. I had been doing a lot of running and a weekly bootcamp for a little while and then a mate mentioned Crossfit so I thought I would give it a go.

What have you achieved since training with us at CrossFit MSD?

I’m fitter and stronger. I’ve learned a lot of new skills like double unders, toes to bars and pullups. I enjoy doing power cleans and deadlifting. I like doing benchmark workouts and seeing if I can improve the next time around.

Who is Mick away from the box? Work, hobbies, family life, etc

I’m a first year apprentice carpenter/joiner.  Between work, crossfit and running around after kids my time is fairly well spent lol

Tell us a fun fact about yourself?

On my bucks night, a taxi driver nearly ran over me in my own driveway as I had passed out by 9pm

What are your goals for the next year?

Improvement in my olympics lifts. Linking toes to bar. I’d like to be able to get a bar muscle up.

Tuesday

November 27th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..

3 sets of:

6-10 barbell good mornings @ 2020

6-10 bent over barbell rows @ 2121

*Increase weight if you like, but keep the quality high and don’t waste time… Keep the weight light still.

Strength

A: no hook overhand grip Deadlift (2-2-2-2-2 @ 21X1)

-rest 2min

Same as last week, but less reps. Try start your first “working set” at last weeks heaviest set -5kg. Then build from there.

These are getting very tough for your grip now….

B: Metcon (AMRAP – Rounds)

24min EMOM of:

1) 5-10 strict pull ups

2) 10-15 box jumps sd

3) :30-:60 FLR on floor

4) 8-16 single arm DB snatch alt
This will get a little huffy puffy, but shouldn’t be to ‘hard’…… We are after accumulating good volume on good quality strict pull ups while getting in some other work. Focus on good movement before speed.

You pick your own reps and weight and height.

For the pull ups, don’t max out and do 10 on the first set, then by the last minute you can’t even get 2 reps. Never go to failure.

Monday

November 26th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

*do before class starts so we can get straight into it.

Quick lunge/hip flow then into main warm up

3 sets of:

10 pallof press /es

10 cossack squats (slow and controlled)

Strength

A: Back Squat (3×7 @ 21X1)

-rest 2min

last week with 7s. Add as much weight as you can, but please, do not fail reps…… Same weight on each set still.

B: Shoulder Press (3×7 @ 31X1)

-rest 2:00

last week with 7s. Add as much weight as you can, but please, do not fail reps…… Same weight on each set still.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 jumping lunges

15 KB swings
You pick own KB weight.

goal is each round is the same pace. So after your first round, check the clock and you should then be able to compelte every round after that in a similar time.

Doing your first round in 1:30 and only completing 3 rounds shows you went to fast at the start, then spend more time resting/chalking up than actually working out.

Pace the workout to get more work in…..

For the lunges, scale to reverse step lunges if your basic lunge still needs work. Don’t try doing jumping lunges and losing good quality single leg work.

Accessory work

Banded tricep push downs

50-100 quality reps

PERFECT REPS!!!!! Feel that burn

Partner WOD Saturday

November 24th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5×3 turkish get ups for quality…

This will take 10min. Focus on good solid reps. Use KB/DB and go as heavy or light as you need/can.

Same as last week. TGU are sooooo good for you. They are like brocolli??? Either way, they are great for shoulder and midline strength and stability.

Really strong people can do really heavy TGU.

Metcon

A: Metcon (Time)

30min AMRAP of:

100 double unders

10 wall climbs

20 KB swings 32/24kg

400m run

-rest 1:00
This is a “grinder”….. Scale as needed, but you can allow 2min for the DU, 2-3min for the WC, 1:30 for the KB swings and 1:30-2:30 for the run.

So a round can take up to 8-10min based on your ability, etc….

Scale as needed though so you can try get through 3+ rounds in the 30min