CrossFit 42 South

Tuesday

June 18th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Then 3 sets of the following: (barbell practice)

3-5 muscle snatch

3-5 behind the neck snatch grip push press

3-5 OHS

3-5 snatch balance

3-5 power snatch

3-5 full snatch

*Back at this warm up, been a few weeks. Even though we are doing PC today, it is good to get some touches on the snatch as it is our high skill movement.

then 5min before we begin working sets on the PC

Power Clean (3-3-3-3-3)

Go every 2:00

Start at 70% of 1rm and build. Not touch and go today

B: Metcon (Time)

5 RFT (16min cut off):

30 walking lunge steps

20 no push up burpees

10 strict pull ups
doing this workout in 15min will be tough, so scale as needed to allow you to keep moving. You can scale the reps down as needed here, use assistance on the pull ups etc…

Monday – New week lets get after it!

June 17th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

2-3min mobility flow as a group just to losen up

then 2 sets:

6-10 goblet squats

5-10 push ups

5 side plank rotations /es (side plank where you reach under and through then rotatate back around)

*slower down than up tempo on both but pretty easy effort. Just getting you ready for heavy squat and bench press to come.

Then everyone gets a bar out, buddy up if needed etc then the clock goes on. There will be a 2min gap between your FS and BP. The 15min window is all you get.

A: Front Squat (3rm for the day in 15min (start with an empty bar))

try to not end on a miss though. BEtter to walk away knowing you had a bit more in the tank, but those of you who sell yourself short, go for it.

Point being, just be smart. PUSH yourself to a tough 3rm for the day, but try to avoid form going and failing reps.

B: close grip bench press (5rm for the day in 15min (start with an empty bar))

No set tempo, just controlled, good form lifts. No bouncing of the chest aggresive though.

C: Metcon (No Measure)

15min on the clock:

:30 efforts alternating between AB/row/ski erg
Have a play on the ski erg, there is only one, but some of you have never used it. HAve a play…

goal here is that you keep moving for 15min putting in :30 efforts alternating what you use each time.

Don’t sprint the :30 as you won’t be able to sustain your effort.

Think of this as a 15min AMRAP where you are trying to keep the pace the same from the start to the finish. Push your pace, just don’t go to hard you need to rest for :30 or more between machines. The rest time is your transition.

Saturday

June 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

mobility flows 5min

then

3×5 muscle snatch

-straight into

3×10 OHS @ light-moderate weight

-rest 1min (accumulate :20-:30 hanging from a bar in rest time to open up shoulders and lats)

*for those who can OHS well, work on a slightly closer grip than normal for mobility gains. Those who find this hard, do these much lighter to focus on form rather than weight. This could be with a broom stick, I don’t care as long as the movement is good.

A: Snatch (1rm for the day in 15min)

If you hit your max early, drop the weight back and get in some good tech reps in.

try to build in small-ish jumps so you can get in a few good lifts in this time and a few good heavier sets in as you get close to your 1rm for the day

B: Snatch Grip Deadlift (5-5-5-5-5)

go every 2min

Heavy but perfect form on these guys. Shoulders above hips on set up, shoulder and hips rise at the same time. Keeping the bar in close to keep lats engaged.

Friday

June 14th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Quick mobility flow to losen the hips and ankles to make our squats feel good

then 3 sets

:30-:45 wall sit

10 jumping lunges

5 broad jumps

*start jump efforts easy and build the effort each rep/round

A: Back Squat (5-5-5-5-5 @ 30X1 )

-rest 2-3min (during rest, walk around, have an easy row or AB, keep moving, but not working out)

Progress this from last week. Not supersetting with anything today, just on it’s own.

Start around about last weeks 3rd working set and build by feel again..

B: Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

20m DB by side walking lunge steps (you pick weight)

10-15 box jumps

10-15 cal row
This could get messy with only 4 rowers and however many athletes working at a time. Start on different movments and keep your calorie row to :60 or less and get on and off quick.

Lunges done in 2x10m sections. If 20m lunge is hard, you can do this with no weight too.

If you can comfortably jump on the standard box, you can try go higher, just be smart and safe

Thursday

June 13th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5 sets

:20-:30 FLR on floor

:10-:20 side plank (on straight arm, not forearm)

:10-:20 side plank on other side

5 scap pull ups

*this is a good little sneaky stability based warm up. Challenge yourself

then tking the time needed to build to your first working set

A1: close grip bench press (5 x 5 @ 30X1)

-rest 1:00-

goal today is to add 1-2kg from last weeks 5×5 if form allows.

A2: Dumbbell Power Clean (5 x 10-15 )

-Rest 1:30-

Good form but heavy as you can go. This is pretty much a groun to shoulder with a DB in each hand. REally work on an aggresive hip extension to get the DBs up to the shoulders.

B: Metcon (No Measure)

NFT or reps but just good work:

8 rounds of:

:20 push ups for max reps (PEREFCT reps)

:10 rest

:20 banded tricep push downs

:10 rest

:20 chin over bar hold (or as long as you can in this time)

:10 rest
for the push ups, focus on not letting hips and thighs touch the floor, keeping your shoulders from shrugging up into your ears and elbows in by your sides. Really work for the best position you can manage please.

Tricep push downs, good lock outs on every rep. Feel that burn.

Chin over bar hold is with a pronated grip and you can jump into the rep. If you can’t hold yourself over the bar at all, just do a ring row hold rings on chest

Wednesday

June 12th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

general movement work to get going as normal then a few minutes to prep for the AMRAP then at it.

Today is all about quality and keeping the pace for the 45min rather than rushing to get a ‘good score’ and having your movement quality go down hill.

You should be able to walk away from this session knowing you’ve worked out, but not feeling all kinds of F’d up.

A: Metcon (AMRAP – Rounds and Reps)

45min AMRAP @ 75% effort:

10-20 cal row/AB

25-50 double unders

20-40m bear crawl (slow and control)

10-20 cal AB/row

15 KB swings (you pick weight)

2-5 wall climbs

10-15 strict TTB / close as you can / knees up as high as you can
control the lower on the wall climbs and actually climb all the way up, don’t shuffle hands into the wall before walking them back)

Tuesday

June 11th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

This is the same session again as last Friday, just working on that progression on all 3 lifts.

5min mobility flows

2 sets of:

10 SA high pull /es

30m SA OH carry /es

*for quality but can challenge the weight

before each part (A, B and C) take a few min to drop the weight back and dial in the next lift. You will be warm and ready though as your body would have done a similar lift before, just need to dial in the new movement being a push press then into the push jerk.

A: Shoulder Press (5-5-5-5-5)

-rest 1:30

start around about last weeks 2nd – 3rd set and build by feel.

This will have you starting heavier than last week and you may not go heavier on the last set, but you have moved more total weight for the day which is improvment.

B: Push Press (5-5-5-5-5)

-rest 1:30

Same guidelines as above, start around about last weeks heaviest 2nd – 3rd set and build by feel.

C: Push Jerk (5-5-5-5-5)

-rest 1:30

as above in weight to start at for this

Monday Public Holiday

June 10th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Public Holiday today.

Open Gym times at 9am and 4pm, get in and enjoy a Workout, not sure what to do, there will be coaches about to help you out!

Saturday

June 8th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

here early? Get in a few minutes on AB or rowers.

Then 5min mobility flows as a group

then…

5×10 KB swings @ as heavy as you want to go with good form

-rest 2min between sets (get in 1min of AB or row at easy pace)

the swings are to really prime you for your DL. Be tight and make them feel solid and strong. Keep good back position, drive up through the heels, don’t let the weight throw you around, you throw the weight around.

A: Deadlift (5-5-5-5-5 @ 20X1)

-rest 2min

This is a nice tap and go. Not slam and go, but no pausing at the bottom either.

Go heavy, but form is the limiter, not the weight you ‘think’ you can lift with a rounded spine that is going to blow up.

Quality movement then load. Move really well then go really heavy.

B: Metcon (No Measure)

This is it for today… Heavy DL can really take their toll on the body, whether you think it or not. So if you feel you need to do something else, play around with some skill work, ask the coach for some help or do some nice easy aerobic work to flush out then enjoy your weekend 🙂 :

Friday

June 7th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

This is the same session as last saturday to allow progression or those who missed out to give this a go.

Good mobility flows to get going then….

3×3 TGU with 2 SA push press on each side at the top of each rep.

*this will be a big shoulder endurance warm up as you will be loading one side for a long time. Pick a weight that allows you to do this with good form, but challenge the weight you use too.

Then into the lifting work.

The goal is that each part you can lift more weight than the previous lift.

before each part (A, B and C) take a few min to drop the weight back and dial in the next lift. You will be warm and ready though as your body would have done a similar lift before, just need to dial in the new movement being a push press then into the push jerk.

A: Shoulder Press (5-5-5-5-5)

-rest 1:30-

start around 70-75% 1rm and build by feel or those who did this last saturday, start around about your 3rd heaviest set and build by feel for the day.

B: Push Press (5-5-5-5-5)

-rest 1:30-

start at your second heaviest set on the strict press and build

C: Push Jerk (5-5-5-5-5)

-rest 1:30-

start at your second heaviest push press and build by feel

Thursday

June 6th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Quick mobility flow to losen the hips and ankles to make our squats feel good

then 3 sets

:30-:45 wall sit

10 scap pull ups

3 inch worms + a few push ups on each rep

A: Back Squat (5-5-5-5-5 @ 30X1)

-rest 1:00-

progress weight from last week with good form being the MAIN focus. Start around last weeks 3rd heaviest set of 5 and build by feel.

A2: Strict Chin ups (5x ME @ 21X1)

-Rest 1:30-

Chin up is palms facing towards you. This is called a supinated grip.

Be sure every rep starts at a full lock out.

B: Metcon (AMRAP – Rounds and Reps)

16min AMRAP for quality movement:

10-15m broad jumps (stick every landing)

15-30m bear crawls (slow and controlled)

:20-30 side plank /es

10-16 cossack squats (quality and ROM focus)

Wednesday

June 5th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets for quality:

30m farmer carry in 15m sections

5-8 strict TTB (OR knees as high as you can)

*Go heavy on this. Use handles if the DB or KBs aren’t heavy enough.

this is a warm up, but can challenge yourself a bit too.

A: close grip bench press (5×5 @ 30X1)

-rest 1min

Today I want you to pick a weight and stay with it. A good weight would be last weeks second heaviest set of 5. So overall, you will move more total weight becuase you are going heavier on each set, rather than building to the heaviest set for the day.

A2: Dumbbell Romania Deadlift (5X12 @ 2020)

-rest 1:30

stick to the tempo. Really work on bending at the hips, not just at the back. From where your hips start, they should actually move back, not stay in place.

B: Metcon (No Measure)

3 sets for quality:

10-15 banded tricep push downs

10 DB bicep curls

:30-:45 FLR on floor
focus on quality reps over heavier sloppy reps. Good lock out on the tricep push downs, good control on the DB on the curls, no kipping them up and good hollow body position on the FLR.

Tuesday

June 4th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Good mobility flow to get going

2min moderate AB/Row

-rest 1min/walk around

1min slightly faster but still moderate

-rest 1min

:30 tough-ish effort

-rest 1min

3x:10 97% effort burst with 1:00 rest between

Use AB or rower. Can mix it up on the above…

A: Metcon (Calories)

10 sets @ TOUGH effort:

:30 row/AB (alt each set)

-rest 2:30***

***In the rest time you need to complete :30 worth of DU or DU practice. this can be done at any time during your rest.
These intervals are meant to be tough, but with the sneaky DU in the ‘rest’ breaks to add a bit more spice. This means you will only be resting 2:00 and your pace on the intervals should be keeping that in mind.

All that said, don’t go to easy. This is your chance to ‘send it’.

Score is total cals combined for the day

Monday

June 3rd, 2018


CrossFit MSD – CrossFit

A: Clean (12mins to find a 3rm for the day )

not T&G today but no more than :4-6 between each lift…

end on a make, no a miss.

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 10-15m DB by sides walking lunges

2) 10-15 no push up bupee

3) 10-15 box jumps sd

*You pick weight, height and reps to suit your level of fitness.
This is meant to be tough but maintable for each minute.

Score is total rounds completed.

Push yourself, but start easier than you think so you are able to maintain reps each minute rather than drop off the pace and end up doing much less work than if you paced it out correctly from the start.

Saturday

June 1st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Good mobility flows to get going then….

3×3 TGU with 2 SA push press on each side at the top of each rep.

*this will be a big shoulder endurance warm up as you will be loading one side for a long time. Pick a weight that allows you to do this with good form, but challenge the weight you use too.

Then into the lifting work.

The goal is that each part you can lift more weight than the previous lift.

before each part (A, B and C) take a few min to drop the weight back and dial in the next lift. You will be warm and ready though as your body would have done a similar lift before, just need to dial in the new movement being a push press then into the push jerk.

A: Shoulder Press (5-5-5-5-5)

-rest 1:30-

start around 70-75% 1rm and build by feel

B: Push Press (5-5-5-5-5)

-REST 1:30-

start at your second heaviest set on the strict press and build

C: Push Jerk (5-5-5-5-5)

-rest 1:30-

start at your second heaviest push press and build by feel

Friday

May 31st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Warm up today:

10-15m inch worm

20-30m bear crawl

x2 sets

then

3 sets of:

:30 row/AB @ tough-ish pace to really w-up

5 burpees AFAP (as fast as possible)

3 broad jumps

-rest walk 1min / getting ready for next round

We will stagger our starts to allow for everyone to start on the AB for the AMRAP and we will keep the clock running so once you finish the AMRAP, you can then make your way to the rowing intervals once you have had your rest break. .

A: Metcon (AMRAP – Reps)

12min AMRAP:

60/40 cal AB

50 burpees

50 box jumps 24/20″ sd

then in remaining time AMRAP Double unders

score is total reps.
If you know you won’t get to the DU, reduce the reps to be able to get there.

for the burpees, for those who have a hard time with regular push ups, please do a no push up burpee today just to look after your shoulders.

-rest 6min before starting your rowing intervals

B: Metcon (Calories)

5 sets for total cals:

:30 row @ TOUGH pace

-rest 2:00

score will be the total cals combined.

Thursday (Good barbell practice day, Get after it)

May 30th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

quick general mobility flows before barbell warm up

barbell cycling w-up / practice

Weight is 35% of MAX Power Clean

10 Reps of Each Movement

-Power Clean TNG

rest 45 sec

-Push Jerk TNG

rest 45 sec

-Power Snatch TNG

rest as needed

-Hang Squat Clean

rest 45 sec

-Hang Squat Snatch

rest 45 sec

-Overhead Squat

rest 45 sec

-Hang Squat Clean Thruster TNG

GOAL: Breathe and work on perfect t&g efficiency. – Keep Contractions very light, lose grip and relax. Be smooth, fluient and really think about what you are doing…

Complete 1-2 rounds. first round with a barbell then the next is your choice.

A: 3 position power snatch (10 sets going ever 2mins)

start around 60-65% best PS and build.

PERFECT form is the main goal over weight. There is a lot of reps to be done, so be smart in your weight jumps and how heavy you go. Do not allow your lifts to be sloppy.

B: Metcon (No Measure)

if you have time after spend 10-15min doing some easy rowing/AB/skipping etc to just move @ an easy pace:

Wednesday

May 29th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

We will pretty much get right into this……

Long and smooth again today….

A: Metcon (AMRAP – Rounds)

49min EMOM @ moderate effort:

1) :45 row

2) :45 skipping + DU practice

3) 1 TGU /es @ heavy but good form

4) :45 AB

5) 45m farmer carry (15m sections)

6) :30 top of ring support

7) 10 standing pallof press /es
there is no score today, just long workout, staying present, moving well and doing the best you can.

Find a nice pace on the row and AB work. Go as heavy as good form allows on the TGU.

The carries can be done as heavy as you like, there is a lot of weight options with the KB and DB. This should be pretty heavy, challenge yourself.

Top of ring hold is as long as YOU can hold in :30, it doesn’t have to be :30 or you fail.

Pallof press be sure your hips and shoulders are square and really press out and pull back in while keeping your core nice and tight and in an athletic position.

Member of the month for May 2018

May 29th, 2018

When and why did you start training with us here at CrossFit MSD?
I started Crossfit MSD first week of January why new year new me
When and why did you start training with us here at CrossFit MSD?
I started Crossfit MSD first week of January why new year new me
What have you achieved since training with us at CrossFit MSD?
 I have achieved MEMBER OF THE MONTH!!
Who is Jesse away from the box? Work, hobbies, family life, etc
 Who am I away from the box, I’m an apprentice boiler maker trying to make a living, 4wd’s/ing  is a massive hobby of mine and now also CrossFit I have a daughter I love to bits and a half Wife not married just been with her long enough haha
Tell us a fun fact about yourself?
I honestly can’t think of any fun facts about me
What are your goals for the next 12 months?
Funny Story I had a goal but I now have reached that goal and achieved it which was Member of the month so I’ll now have to think of something else but what I like to say is just take the day as it comes
Do you have any words or some advice to anyone who may be on the fence about doing CrossFit?
And to anyone who would like to start Crossfit JUST DO IT!!
P.s I’d also like to Thank Giani for dropping the word on member of the month.

Tuesday

May 28th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Quick mobility flow to losen the hips and ankles to make our squats feel good

then 3 sets

6 lateral step ups /es (height focus)

:20-:30 side plank /es

5 vertical jumps (loft landing)

*On the step ups, the goal is building up your height, you can do this by using a bigger box and starting to add plates too if possible.

focus on really stepping up all the way and using little assistance on the non working leg.

A1: Back Squat (5-5-5-5-5 @ 30X1 )

-Rest 1:00-

A2: strict pull up (5 x ME @ 20X1 )

-Rest 1:30-

if you can’t get 4-5 reps, use some assistance or ring rows. If you can get 10+ reps with the tempo, add weight.

B: Metcon (No Measure)

5 sets for quality but with intent:

6-12 DB by side step ups alt

12-24 air squats

-rest 1min-
Go heavy but with good form on the step ups then air squats go hard and fast BUT with good form too.

Pick the reps that are suitable to you. No shame in doing less reps but with better quality and maintaining pace. That said, don’t sell yourself short either if you no you don’t normally push yourself. Find that sweet spot on this.