CrossFit 42 South

Thursday

December 12th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

If you are in early, get in 5min aerobic to warm up

then when class starts we will begin with some mobility to restore ROM and get you ready to lift.

then

2 sets of:

4-6 SA DB Snatch/ES (all reps one side before switching)

4-6 SA strict press/ES

then we will have a few minutes before A and B to refine those skills.

A: Snatch (15min to find max for the day)

form over load and remember max for the day is a max for this day. Not always meaning a PB. Some days its there and other days its not.

These are full snatches but if your mobility or form doesnt allow this, then power snatch is totally okay.

B: Hang Clean (10min to find a max triple for the day )

As above here too, Form over weight.

Be sure to make these full cleans, but again if your mobility doesnt allow this, then power clean is okay.

C: Metcon (No Measure)

4-5 sets of:

1min aerobic @ tough but sustainable/repeatable pace

1min aerobic @ EAST pace

-Any machine, mix it up
Some nice simple work to finish off, Tomorrow is a big day

Wednesday

December 11th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

2 sets:

10 FLR rotations

5-8 scap pull ups

5-8 side plank hip lifts/ES

Then start prepping for the bench press, you will have a few minutes to get benches and DB out before the clock goes on.

A: Dual Dumbbell Neutral Grip Bench Press (5 x 6-8 @ 20X1)

-GO EVERY 2:00-

Challenge yourself on weight you use here. Getting them up is the tricky part. You can ask for help/spotting as needed if needed.

B: Metcon (No Measure)

3 sets for quality:

6-10 strict HSPU

-rest :30sec-

6-10 Strict C@B pull ups

-rest 1:00-

Same progression as last week to focus on progressing either in reps or movement you did.
*If you have kipping reps but not strict today you can do a slow controlled lower then kip up out of that HSPU.

Or do proper pike HSPU, meaning hips over shoulders moving vertically.

Or do a pike HSPU from downward dog position but aiming for more of a vertical press and not just a funky push up.

If all above is tough, then do DB Z press.

**Scale to chin over bar or used a band as needed.

Other option today is jumping pull up with a controled slow eccentric phase

C: Metcon (AMRAP – Reps)

3 sets for quality:

Max UB strict toes to rings

:20-:30sec gluten bridge (hips high, no arching lower back)

-rest 1min-
Strict toes to rings keep them strict. Keep your arms straigh too.

Glute bridge should be feeling your glutes, not your lower back. Dont over arch the back, just push your hips into extension.

Tuesday

December 10th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

quick general mobility/movement flow to restore ROM

2 sets for quality:

:20-:30sec hollow hold

:20-:30sec top of ring support (full lock out)

then going into the AMRAP, we will talk about the skills as we start to go like the RC.

Start at any point in the workout to have a nice flow.

A: Metcon (No Measure)

45min AMRAP:

10-15cal row

:20-:30sec side plank/ES

10-15 cal ski

10m bear crawl fwd + 10m bear crawl backwards

10-15 cal AB

2 TGU/ES

50-100 skips

10-15 box jumps

100-200m run

1-3 rope climbs (legless in a ninja on first rep)

*number of reps based on your ability.

Monday

December 9th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

3 rounds:

15m high knees

15m butt kicks

3 SA DB power cleans into 3 SA DB thrusters/ES

A: Thruster (6X5 (building in weight))

From the floor, Reps must be done UB

-Every 1:30-

Now we have 6 sets of 5 reps. So less volume to last week but now aiming to get that weight heavier if our form allows.

B: Metcon (AMRAP – Rounds)

12min EMOM:

1) 15 DB thrusters 22.5/15kg per hand

2) 15 burpees over DB (lateral)

3) 18/12 cal AB

4) Rest/Recover ready to go again
Tough little EMOM but rest minute. You can be pushing the pace right up to the minute if it means you are able to get all the reps out.

Just be sure to move quickly after the AB.

We will stagger the strats so that everybody starts with thrusters and finishes on the AB each round.

Saturday

December 7th, 2018


CrossFit MSD – CrossFit

W/up : Warm-up (No Measure)

If you are in early, get in 5min cardio to warm up.

Then when class starts we will begin with some mobility to restore ROM and get you ready to lift.

then 2sets:

4-6 SA DB snatch/ES (all reps one side before swapping)

4-6 SA strict press/ES

then we will have a few min before A, B and C to dial it in before we start.

W/up : Warm-up (No Measure)

If you are in early, get in 5min cardio to warm up.

Then when class starts we will begin with some mobility to restore ROM and get you ready to lift.

then 2sets:

4-6 SA DB snatch/ES (all reps one side before swapping)

4-6 SA strict press/ES

then we will have a few min before A, B and C to dial it in before we start.

A: Clean and Jerk (15min to find max for the day)

Form over load and remember that max for the day is a max for the day. Not always meaning a PB. Some days it’s there others it is not.

These are full cleans and jerk any style you feel most comfortable with.

B: Snatch Balance (10min to fins a max triple for the day)

As above here to, Form over weight.

Be sure to make this a snatch balance and not just a behind the neck press into an OHS.

If your OHS still needs work, then today just do sets of 3 on the OHS.

For those who have the OHS, really focus on dropping under that bar in one smooth motion.

C: Metcon (No Measure)

4-5 sets @ easy pace to finish:

200m run/250m row/ 15/10cal AB

:30sec FLR on floor

*You pick what you do, mix it up if you like.

This is just a nice easy aerobic and core flush out. Not for time, Not trying to race, Just being smooth and flushing out after a big week.

Friday

December 6th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

5min on the clock to do some aerobic work and we want you to try nasal breathing again this week. So mouth shut, breath only through your nose.

Don’t freak out, you will be okay. If you did this last week you know what to expect, aim to improve your breathing.

Then…

2 sets:

10 KB swings

10 banded good mornings (wider stance)

:20-:30sec hollow hold

A: Sumo Deadlift (Build to a heavy 5reps in 20min @11X1)

During this time get in 5 sets of 4-6 strict ring pull ups

*If ring pull ups are hard, go very strict hard ring rows. If they are easy, practice false grip and pulling to your chest.

sumo deadlift

http://youtu.be/q4iR6UTFw-o

*Yes same as last week, as a lot of this was new to most people with the DL variation and ring pull ups. So another week to have a crack.

B: Metcon (AMRAP – Rounds)

12min EMOM:

1) 20 burpees

2)20/15cal AB/Row (alt each round)

3) REST
Can you do this RX? Scale as needed, but this is a challenge, how hard can you push yourself?

There is no shame in scaling to your ability, but for some of you this will be possible.

Get after it and Happy FriYay

Thursday

December 5th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

1min row/run/ski/bike

*After each 1min complete 3 single arm DB thrusters/ES (increase the weight each round if possible)

*This is to work some unilateral strength and stability to iron out any kinks you may have from side to side.

then into warming up our thrusters.

AA: Thruster (10-10-10-5-5-5)

From the floor. Reps must be done UB.

Every 2:00

A2: Thruster (10-10-10-5-5-5)

Same as last week but today we have 3 extra sets but these extra sets we cut the reps in half meaning you are now able to go heavier. This is now going to feel like ‘bardio’ meaning cardio with a barbell.

Score is best 10 and best 5reps.

No more than 5kg jumps per each lot of reps. Can make a larger increased after last set of 10reps into first set of 5 reps though.

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 box jump on and overs 24/20′

10 ground to overhead with plate 20/15kg

10 step up alt legs (no weight, must stand all the way up on top of the box)

Wednesday

December 4th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

Quick general movement flow to get started and restore ROM

3sets for quality:

:20-:30 sec hollow hold

:20-:30sec top of ring support hold (full lock out)

15m high knees + 15m butt kicks

then straight into the AMRAP. Increasing weight, reps etc as you start to work through it.

A: Metcon (No Measure)

40min AMRAP @ moderate effort:

15/10cal row/ski/AB (alt each time)

25-50 double unders

5-10 TTB

10 cossack squats alt sides (good form and ROM based on your ability)

2 TGU/ES (challenge yourself with weight)
The goal is to just keep moving the entire session. Keeping pace below the OMG im going to die threshold and working on some of the movements here and focus on quality.

40min non stop working out is going to be great for your endurance and also a chance to better yourself on the other skills.

Tuesday

December 3rd, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

Partner warm up for 2 rounds total: Alt between each section till you have done 2 lots of EVERYTHING.

One person swings a KB while the other completes 10 V ups.

Then one person does an air squat while the other completes 20m bear crawl.

Then one person SA farmer carry 20m/ES while the other is rowing @ moderate-tough effort.

Then 10min on the clock to quickly build to a tough but not max on the following complex:

6 DL + 5 HPC + 4 PJ

* all reps done UB

A: Metcon (Time)

5 RFT: (20min cut off)

1 round of DT

run 400m

*DT is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks 70/47.5kg

Scale as needed
Scale so you arn’t taking forever to complete 1 round of DT. Max time is 2min, ideal time is 1:00-1:30 as after 1 round you will find your pace drop off.

The cut off is allowing 4min per round which is 2min per movment. This could be tough so scale as needed.

Monday

December 2nd, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

2 sets:

15 band pull aparts

20 shoulder taps alt sides (controlled reps, no leaning to counter balance)

5-8 scar pull ups

then start prepping for bench press, you will have a few minutes to get benches and bars out then the clock will start.

A: Bench Press (10min to find 7rm for the day @11X1)

One more crack at 7rm incase you had a little bit more in the tank

B: Metcon (3 Rounds for reps)

3 sets for quality:

6-10 strict HSPU*

-rest :30sec-

6-10 strict C2B pull ups**

-rest 1:00-
*If you have kipping HSPU but not strict today you can do a slow controlled lower then a kip up. Or do proper pike HSPU, meaning hips over shoulders and moving vertically.

Or do a pike HSPU from down dog position but still trying to make it more of a vertical press and not just a funky push up.

If all of this is too tough, do DB Z press.

** Scale to chin over bar or use a band as needed.

Other option today is jumping pull up with controlled eccentirc. Set a box or plates up under your feet and jump as much as needed but as little as possible, then trying to not just fall back down but rather control yourself as much as possible. Can use your feet to self spot yourself on the way down.

C: Tabata burpees (AMRAP – Reps)

Saturday – Partner WOD and Christmas Function

November 30th, 2018

CrossFit MSD – CrossFit

Warm-up

Grab a rope and we will spend 5min skipping.

*In this time practice some DUs, alternating feet, high knees, criss cross etc. Just 5min of freestyle skipping. Working on being smooth and springy. Rest as needed if needed to not tire yourself out for the DUs, this effort should be no harder than jogging slowly.

Then

12/8 cal row @ close to your threshold

10m burpee broad jumps (athletic jumps and smoothly going into next rep)

-rest 1min

x3 sets

then prepping into the partner WOD.

A: Metcon (Time)

Partner WOD:

20 RFT of:

5 CTB pull ups

10 box jumps 24/20′

15 air squats
going round for round with you buddy but before you can switch you need to complete 35 double unders (less if you can’t do the in :30sec or less)

Scale as needed please. CTB can be chin over bar or band or ring rows.

Box jumps can be a smaller height and if the squat volume is too much for you, your are better to use full ROM and do less reps.

Friday

November 29th, 2018

CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

5min on the clock to do some aerobic work and we want you to try nasal breathing only for a challenge. So mouth shut, breath only through your nose.

Dont freak out you will be okay

then…

3 sets:

10 barbell good mornings

10 bent over barbell rows

:30sec lank hold (tight core)

*empty bar only, this is just a warm up

A: Sumo Deadlift (Build to heavy 5reps in 20min )

During this time you must get in 5sets of 4-6 strict ring pull ups.

*If ring pull ups are hard, go to ring rows. If they are easy, work on your false grip and pull to the chest.

sumo deadlift

http://youtu.be/q4iR6UTFw-o

Just adding in some variation. Wider stance. Hands between feet. Back remains flat and lifting without egos getting in the way.

B: Metcon (AMRAP – Reps)

6MIN AMRAP

man makers 22.5/15kg

what is a man maker?

http://youtu.be/fz2BvoqP3iE

enjoy and scale weight as needed.

Thursday

November 28th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

If you are here early, get in 5min cardio to warm up.

then when class starts we will begin with some mobility to restore ROM and get you ready to lift.

then 2sets of:

4-6 SA KBS / ES

4-6 SA FR KB squats/ES

*repeat on last weeks warm up. Focus on better form and control. Resisting rotation. Strong core. Good hip hinge on swings and good squat form.

then we will have a few minutes before A, B and C to dial it in before we start.

A: Hang Power Snatch (10min to find max triple for the day )

Form over load but if it allows, go heavy have fun.

B: Hang Power Clean (10min to find max triple for the day )

Form over load but if form aloows, go heavy have fun.

C: Overhead Squat (10min to find max triple for the day )

as above here too. Form over load, If you dont have the ability to perform a full range OHS, we will adjust as needed based on your limitations etc.

Wednesday

November 27th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

2 sets:

10m bear crawl forward

10m bear crawl backwards

:20-:30sec side plank/es

5-8 cap pull ups

then start prepping for your bench press, you will have a few minutes to get benches out then the clock willl start.

A: Bench Press (10min to find 7rm for the days @11X1)

Today we are building to a heavy set of 7reps, goal is to go heavier than last weeks 10rm.

B: Metcon (Weight)

3 sets for quality:

6-10 dumbbell z press

-rest :30sec

8-12 ring rows (LEGIT form, no kipping)

-rest 1:00-
same as last week, try to progress either more reps, more weight better form.

C : Metcon (AMRAP – Reps)

Finisher:

1:00 max rep double unders

-rest 1:00-

1:00 min max calorie row

-rest 1:00-

1:00 max rep double unders

-rest 1:00-

1:00 max calorie AB
This is like last week but with double unders instead of burpees and longer on the row and AB with AB being the last thin you do, send it on that last minute.

Score will be total calories + double unders. Make a note in your comments on how many you did on each.

e.g 200 double unders then 50 calories

Tuesday

November 26th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

Partner warm up for 2 rounds total. Alt between each section until you have completed 2 lots of everything.

Oner person holds a plank while the other completes 20m bear crawl.

One person holds a wall sit while the other completes 12/8cal on any machine

One person completed 4-6 inchworms (travel) while the other hangs from the pull up bar

Then into warming up the thruster.

A: Thruster (10-10-10 )

From the floor, building

Every 2:00

Tryt starting heavier than you would do in a workout that has thrusters in it.

This is a strength piece but will get very ‘crossfit’ haha.

B: Metcon (Time)

For time: (20min cut off)

400m run

50 wall balls 9/7kg

400m run

40 TTB

400m run

30 DB Snatch alt 30/22.5kg

400m run

20 HSPU

Scale as needed

Monday

November 25th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

1min row/ab/ski/run

*After each set preform 5 ring rows + 5 push ups + 5 air squats + 3 vertical jumps (with soft landing)

then time to get into these intervals

A: Metcon (No Measure)

3 sets for quality

:20-:30sec hollow hold

:20-:30sec glute bridge

:20-:30sec top of ring support

Quality over the time here
Unsure what a glute bridge is?

http://youtu.be/b6hV2AP6rkA

B: Metcon (10 Rounds for time)

Intervals

10x 20/15 cal row/ab

*Alternate each round

-Rest 2min-
These are SPRINTS If you are unable to get the cvalories done in 1min at most, scale the number back. Some people will need to do this to keep it more of a sprint that a longer interval. 1min is very generours dor what we are after here. These shoulder and can be done in :40sec or less..

C: Metcon (No Measure)

Group walk to cool down

Saturday

November 23rd, 2018


CrossFit MSD – CrossFit

A: Shoulder Press (5x 3 @11X1 )

Go every 2min

W/Up : Warm-up (No Measure)

10min EMOM:

:45sec aerobic

10 KBS

10 burpees

B: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Friday

November 22nd, 2018


CrossFit MSD – CrossFit

A: Deadlift (20min window build to a 5rm for the day @11X1)

During this time you must get in 5 sets of 4-6 strict chin ups. If these are easy for you add weight, if they are hard stay with BW and if they need scaling, do that too.

W/Up : Warm-up (No Measure)

5 min mobility flow as a group to restore ROM

then

3 rounds

15 banded good mornings

10m burpee broad jumps

:20-:30sec hollow hold

:30sec aerobic (moderate effort)

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

10 DB deadlfts 30/20kg /hand

15 box jumps 24/20″

:20 side plank /es

Thursday

November 21st, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

general movement flows to resotre ROM as a group

then..

1min row/AB/ski/runner

*After each 1min complete 3 down facing to up facing dogs + 3-5 no push up burpee + 5-8 air squats

then time to start building into your squats.

A: Front Squat (4x 3-4 @ 20X1 )

every 2:30

try add a touch weight from last weeks FS you did. Keep form solid.

B: Metcon (Time)

Partner WOD

5 RFT:

12 wall climbs

24 DB front squats 22.5/15kg /hand

100 double unders
before switching your buddy must complete 1 rope climb (legless if he or she is a ninja) and scaled if need too is sweet.

C: Metcon (No Measure)

COOL DOWN WELL.

Wednesday

November 20th, 2018


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

2 sets:

10m lateral bear crawl each way

10 band pull a parts

5-8 push ups

then start prepping for bench press, you will have a few min to get benches and bars out then the clock goes on.

A: Bench Press (10min to find 10rm for the day @11X1)

Another crack at this one as you may have felkt you had more in the tank.

B: Metcon (Weight)

3 sets for quality:

6-10 dumbell z press

-rest :30

8-12 ring rows (LEGIT form, not kipping them)

-rest 1:00
if ring rows are easy, get more horizontal, if still easy, feet on bench and if still easy add a tempo.

C: Metcon (AMRAP – Reps)

finisher:

:45 max rep burpees

-rest 1min

:45 max cal AB

-rest 1min

:45 max rep burpees

-rest 1min

:45 max cal rower

Score is total cals and reps added together.