CrossFit 42 South

Tuesday

February 18th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Here early? Get you heart rate up and break a sweat before class starts.

general movement flows to start

3 sets of:

8 single arm high pull /es @ slower down than up

:20-:30 HS hold (wall facing – or as high as you can go or even a FLR if upside down scares you still)

Then into the RC skill work

A: Metcon (No Measure)

10min rope climb skill and pracice like previous weeks: Time to practice on the rope again…..

We are starting to see some great progress here.

Again, if this is now ‘boring’ or easy, make it harder by doing legless, L-sit climbs, work on your lowers etc. Learning to be more clean or faster on your rope climbs etc…

For those still learning, this weekly work is going to help you become a ninja on the rope 🙂

B: Metcon (AMRAP – Reps)

25min EMOM:

1) 10-60 double unders (10 DU = 1 rep)

2) 5-15 cal row

3) 5-15 cal AB

4) 5-15 TTB

5) 5-15 burpees
score is total reps completed. To make it easy for counting and scoring, every 10 DU today = 1 rep. This helps to keep the scores a little more far for those who can crush everything but are still learning how to do double unders. Also to encourage you to push the entire workout and not sandbag the other movements and get ‘easy’ reps on the double unders.

Monday

February 17th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3 sets of:

:30 cal ski

4 burpees

:20 hang from bar

Following each other through the warm up as there is only 2 ski

*between rounds get in some general movement flows to help prep for squatting and going overhead.

then 2 sets of:

4 broad jumps

10 walking lunge steps

then into the barbell work

A: Metcon (No Measure)

Skill based strength work:

15min on the clock to work on the Power snatch and thruster.

We aren’t recording weight, but you have a chance to build up to a tough not a max out on 2 power snatch T&G + 2 thrusters

After the PS drop the bar then reset for the thrusters.

Go heavy-ish but the focus is on form and skill development. There will be no weight recorded for the day here.

This will also help you determine the weight to use in the workout.

B: Metcon (Time)

3 RFT (12min cut):

15 power snatches

15 thrusters

42.5/30kg
Scale as needed. Same weight for both movements.

The power snatches shouldn’t be ‘heavy’ for you to complete, nor should the thrusters. But the reps and the combination of the movements is what will make it hard.

Saturday

February 15th, 2019

CrossFit MSD – CrossFit

A: Hang Power Snatch (10min to build to a tough triple for the day)

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP: @ tough but consistent pace

400m run

15 push ups/HSPU

500m row

10 deadlifts 85/60kg

Friday

February 14th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5:00 aerobic work to start

then into movement flows to restore ROM

then 2 sets for quality:

10 HEAVY goblet squats

:30sec FLR on floor

10 inch worms

A: Overhead Squat (5-5-5-5-5)

EVERY 2:00

focus on form and quality over getting sloppy just to lift a few more kg’s.

If your OHS isn’t there yet, and you still need more mobility and strength, then today is a great day to talk to your coach for some extra homework you can be doing to help with your movement. Front squats could be an option today to keep those with poor mobility safer or even a goblet squat.

B: Front rack reverse lunge (4 X 6-8/ES @ 20X1)

EVERY 2:30

One more week on this one to progress if possible. Today we are going 6-8 reps because you may be able to keep good form and add weight but may not be able to hold onto that for 8 reps.

Don’t get sloppy please.

C: Metcon (No Measure)

12min skill focus:

3-10 TTB

-rest :30sec-

3-10 C2B/Bar muscle ups

-rest :30sec-

8-16 perfect pistols/lateral box step ups
Focus more on quality of the movement rather than speed. Go slow and smooth. It’s not about how mant reps you do but how well you do those reps. If you are trying for a pistol, you must. be able to control your reps and not just bounce down and up with poor form. If you dont have them we will just work lateral box step ups today, goal is being able to control full ROM without loosing tension and knees caving in.

Thursday

February 13th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Quick general warm up as a group then straight into intervals 🙂

A: Metcon (Calories)

40min intervals fitness:

1min work/ 1min rest

alternate machines every round
Effort is moderate. It will get tough because you are going for so long, but should also feel like you could push a tad faster if needed.

This work is important, especially for those who train the entire week without a rest.

If you have missed a few sessions, your welcome to push a little harder.

B: Metcon (No Measure)

10min AMRAP for quality:

5 single arm TGU sit ups/ es

:20-:30sec side plank/es

:20-:30sec hollow hold/ bent hollow hold
*Take about :10-:15sec rest between movements to allow quick rest before next movment.

Single arm TGU sit up

https://youtu.be/Jq-_lounrOE

Wednesday

February 12th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5min movement flow as a group

then

Grab a buddy and complete the following:

8 over unders each

One runs to the fence and back while the other holds a handstand for as long as possible

then

4 over unders each

then another run to the fence and back while the other hangs from the pull up bar.

A: Metcon (No Measure)

10min skill work:

Handstands, working towards kicking up towards the wall or wall climbs to vertical depending on your ability.

If you have both the above, working on some free standing handstand holds/ handstand walking.

Everyone will be at different levels, but the one thing we want is for everyone to remain safe. work with your coach on this please

B: Metcon (Time)

For Time: (20min cut off)

100 double unders

75 wall balls 9/7kg 10/9″

50 box jumps 24/20″

25 devils press 22.5/15kg / hand
scale as needed

C: single arm DB/KB row (3x 10/es )

Progressing along from last week if possible, but you will be fatigued a bit from your workout. Form over load

Tuesday

February 11th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flows to start

3 sets of:

:20-:30sec wall sit (add weight if you like)

:20-:30sec FLR on floor

then we will start going over the barbell

A: Hang Power Clean (5-5-5-5-5)

-go every 1:30-

Start tough-ish weight and build each set if form allows.

B: Push Press (5 x 6-8 )

-every 1:30-

From the floor, 6-8 reps today as sometimes it’s tricky to get it right so you may aim for 8 but fail at 6-7 and that is a solid set complete.

C: Metcon (No Measure)

10min rope climb skill and practice like last weeek

continue working on our rope climb efficiency, you guys are making some great progress here.

If your board with this, go L-Sit legless

Monday

February 10th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets of:

6 cal AB (legs only)

4 cal AB (arms only)

alternate with a buddy if needed

then

10 leg swings forward/es

10 pass throughs

10 leg swings lateral/es

10 pass throughs

then take some time to build up to your first working set on the front squats

A: Front Squat (10-10-10 @ Slower down than up tempo )

-go every 2:30-

from the floor toady. Power clean the first rep.

Quality over ego. Normally you can squat clean into your first front squat rep, but today we want a strong power clean then start your set of 10 reps.

B: Metcon (AMRAP – Reps)

20min EMOM:

1) 6-20 cal AB

2) 6-20 KBS 32/24kg

3) 6-20cal row

4) 6-20 burpees

5) REST
Score will be total reps you manage to complete. We will stagger out the starts if needed to allow a nice flow of this workout.

Please transition quickly so you arnt holding others up.

You dont have to pick a number and just do that each round. You can go up and down as you like, just keep a tally of reps completed for your score at the end.

Saturday

February 8th, 2019


CrossFit MSD – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

30min AMRAP:

400m run

10 TTB

18/12 cal AB/row

10 push ups (hand release)

10 KB swings

Friday

February 7th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5min aerobic work to start

into movement flow to restore ROM

then 2 sets for quality:

10 HEAVY goblet squats @ 20X1

:30sec FLRon floor

10m inch worms

A: Front rack reverse lunge (4×8/es @ 20X1)

every 2:30

like last week, try to improve on weight and form.

B: Metcon (Time)

2 RFT: (10min cut off)

20 thrusters 35/25kg

20 bar facing burpees

Thursday

February 6th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5min aerobic

*EMOM

5 broad jumps (focus on being powerful to carry over onto our cleans)

A: power clean and jerk (Build to last weeks 5rm that you did for T&G reps)

If you didn’t do this last week, just build to something tough but manageable

B: power clean and jerk (10 X 2 T&G EMOM)

*Less weight if needed.

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 devils press 22.5/15kg

15 TTB

Wednesday

February 5th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

A: Metcon (No Measure)

10 sets @ tough but consistent pace:

300/250m row

35 double unders

15/10cal AB

-rest 1:00-
No set time today, just going at a nice tough but sustainable pace.

B: Metcon (No Measure)

Optional extra work based on how much time you have spare!

10min AMRAP for QUALITY:

1 Turkish get up/es

:10-:20sec side plank/es

Tuesday

February 4th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General movement flow to start

then grab a buddy

one person holds a wall sit while the other completes 15m bear crawl + 15m high knees X3 sets

then 3×10 pallor press /es

*take the time to work that core and anti rotation strength.

A: Deadlift (10-10-10)

Every 2:00min

today we are working on T&G reps. Nice clean T&G reps.

Form over weight though. You shouldn’t be losing positions because you are getting tired.

B: Metcon (No Measure)

10min rope climb skill and practice like last week:

If you are a ninja, practice legless but working on good arm over arm big pull climbs. If your still working on your RC, just work with your coach to preform any drill that may help you. If you have rope climbs, work on making them clean and smooth.

C: single arm DB/KB row (3×10/es @ 11X1)

-rest 1:00/:30sec between sides or as needed

Working on progrssing this from last week. Single arm strength work is really good for you.

Monday

February 3rd, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets of:

6 cal AB (legs only)

4 cal AB (arms only)

alternate with a buddy if needed

then

10 leg swings forward/es

10 pass throughs

10 leg swings lateral/es

10 pass throughs

then a few minutes for everyone to work on some SA DB overhead squats. Go light if you find these hard. Use less ROM too. These are tough but slowly working towards building strength and mobility to allow this to happen over time.

A: Power Snatch (10min to build to a tough 4rm T&G)

Going EMOM

Start light and slowly add weight by feel and movement. If you get to a weight that is heavy enough for the day you can stay with that weight.

B: Metcon (AMRAP – Rounds and Reps)

12mi AMRAP:

3 pull ups

6 push ups

9 air squats

RX+

3 C2B

6 HSPU

9 Pistols

C: Metcon (No Measure)

3-4 sets for quality:

:10-:20sec top of ring hold

:20-:30sec hollow hold

Saturday

February 1st, 2019


CrossFit MSD – CrossFit

A: Metcon (Calories)

high power intervals:

6x:10sec ALL OUT AB SPRINT
-Rest 1:30-

Really go as hard and fast as you can.

Moke note of how high you get your RPM and wattage. This is how much power you can output.

This will be tough but not as yucky as doing :20+ intervals.

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

400m row

10 strict pull ups

200m run

10 strict HSPU

can start on either row or sun to allow correct and smooth flow.

Friday

January 31st, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5min aerobic work to start

into movement flow to restore ROM

then 2 sets for quality:

lunge flow sequence/es

10 air squats @ 2202 (stick to this tempo, work on perfect form and positions)

:20-:30sec FLR on floor

then into BS, 5min to build to first working set

Back Squat (10-10-10 @ 11X1)

every 2:30

Stick to the tempo. Controlled lower but not slow then a full :1sec pause at the bottom before standing with a quick :1sec at the top.

Form over load. If allows, then load can follow.

B: Front rack reverse lunge (4×8/es @ 20X1)

every 2:30

One more time on this one as a nice leg finisher to the heavy BS work.

Thursday

January 30th, 2019


CrossFit MSD – CrossFit

A: power clean and jerk (5rm T&G for the day in 15min)

Then after you find the 5rm for the day we will do 10×1 every :45sec working on making them crisp, snappy and perfect

B: Metcon (Time)

For Time: (10min cut off)

20 burpees

10 man makers 22.5/15/hand

15 burpees

5 man makers

10 burpees
Time cap could be tough today, scale as needed. We have done a bit of this odd work with DB now so should have an idea what your capable of.

Wednesday

January 29th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

We did this last Saturday.

For those who did this the aim is to improve on your pacing etc, even mix it up how you did it. But most people wouldn’t have done this so lets get in some good intervals.

A: Metcon (Calories)

40min effort:

:30sec AB/Row/Ski/Run

:30sec rest

Go with a buddy and go in a I work, you work style to keep each other motivated.

Switch stations after 2 rounds

B: Metcon (No Measure)

8min AMRAP finisher:

3-6 strict TTB

:10-:20sec side plank/es
Goal on the strict TTB is the legs stay straight, but knees can bend if needed, but know that you are working towards straight legs for these.

Tuesday

January 28th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General movement flow to start

then grab a buddy

one person lunges 15m while the other AMRAPs V-Ups x2 sets each

*yes working on those v-ups again

A: Bench Press (20-15-10-5)

-REST 2:00MIN-

DO NOT GET SLOPPY ON THIS!

Working on some higher volume sets again and finishing with a heavy 5 rep which will be less than your normal 5 reps due to all the volume.

Please, dont let form get sloppy otherwise you put yourself at risk of getting hurt.

A: Bench Press (15REPS)

A: Bench Press (10reps)

A: Bench Press (5REPS)

B: Metcon (No Measure)

10min on the clock for some rope climb work, If you are ninja practice some legless but working on good arm over arm big pull climbs.

If you are still working on RC, just work with your coach to preform any drill that may help you. If you have RC, work to make them clean and efficient.

C: single arm DB/KB row (3 x 10/es @ 11X1)

-Rest 1min/:30sec between sides or as needed.

Monday

January 27th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

One time through:

2min any aerobic movement

15m inch worm

1min any aerobic movement

30m bear crawl

:30-:60sec HS hold against wall

then a few minutes for everyone to try and work on some SA DB OH squats. Go light if you find the OH squats hard. Use less ROM too. These are very challenging but slowly working towards building strength and mobility to allow this to happen over time.

A: 3 power snatch + 5 OHS (5 sets of the complex all done UB. )

EVERY 2:30

Form over load. Aiming to progress from last week in regards to the OHS form and the power snatch work we did but today it’s together as a complex. For those who can power snatch but can’t OHS due to limited range, to stay safe i suggest practicing some lighter reps in warm up time, but to get a stimulus today do your 3 PS then reset and preform 5 front squats.

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

30 double unders

7 DB clean and jerks 22.5/15 /hand

C: Warm-up (No Measure)

5-10min active recovery/cool down