CrossFit 42 South

Saturday

April 19th, 2019

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

Option 1

For those who didn’t get in the public holiday workout yesterday, do Fridays sessions.

B: Metcon (Time)

Option 2

For Time:

50-40-30-20-10

no push up burpees

cals row/ab/ski (mix it up)

200-400m run after each set
For the cals and reps you can reduce it back and do 40-30-20-10-10 which is 40 less reps total but allows you to progress at a faster pace and not need to rest. There is no shame in modifying the workout to suit your ability.

The idea of this workout is that it is a long tough effort but a sustainable effort. Meaning you are able to keep on moving from start to finish and you can maintain the same power output. At the end you will feel worse than when you started but you shouldn’t have a big drop in pace in possible.

Friday

April 18th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Preform your own general warm up consisting of :

-Dynamic mobility/movement to restore ROM

-Activation and rehab

-Practice and warm up movements with intent and awareness.

-Raise your heart rate to a moderate level.

A: Clean and Jerk (Build to a 3rm in 15min doesnt have to be T&G)

rest no more than :5-:10sec between starting the next clean.

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

C: Metcon (No Measure)

10-15min moderate aerobic effort to flush:

:30sec AB/Row/ski/runner

:30sec walk/rest (get off a machine and quickly move about)

moderate aerobic effort, not OMG I’m going to die effort.

Thursday

April 17th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets:

10 pallor press rotations/es*

:30sec double under practice/skipping

5 down facing dogs

*start and finish each rep at the start of a pallor press with straight arms, not allowing the band to pull your hands in then rotate and return from this position

then taking a few minutes to prep and set up for the workout.

A: Metcon (No Measure)

5 sets no score:

5 deadlifts @70-75% (NOT T&G, drop from the top on each rep)

15/10 cal any machine @ 85% effort (CAP 1:15)

5-8 strict toes to ring

8-10 goblet reverse step lunges alt legs

15/10 cal any machine (1:15 CAP)

-rest 1:30 before next round-
Trest this session like a rebound session. The DL should be heavy enough you need to focus on solid form and good practice but not too heavy you are unable to keep it snappy and crisp. Focus on speed and being tight then drop from the top today.

For the cals go at what you perceive to be 85% efforts while keeping in mind you will do 10 in total.

Toes to rings keep legs straight and arms straight and minimise the swing. If this is hard do a knee raise as high as you can, aiming to try and get knees to elbows but keeping arms straight to build some straight arm strength.

For the lunges focus on good foot and knee stability. Challenge the weight but maintaining good form.

Wednesday

April 16th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5 SA KB swings/ es

5 SA front rack KB squats/ es

X3 sets

then before we get into barbell skills:

10 EXPLOSIVE vertical jumps. Aiming to jump as high as you can on each rep. Landing in a solid power position, absorbing your weight, landing with knees tracking toes.

Then into some barbell skills as a group.

A: Power Snatch + Hang Snatch (15min to build to a max for the day )

1rm of the complex for the day in 15min
In a perfect world, the PS is the limiter here as you will no longer be able to pull the bar as high to catch in a power position and will need to get under the bar more.

Now a lot of you are still working on this movement and may have mobility restrictions etc. Today you would be best doing PS on both reps then 2 OHS after the PS reps. With the OHS being the limiter.

B: Metcon (Calories)

Intervals for total calories:

6sets of:

:30sec AB

2:00 rest

:30sec row

2:00 rest
Similar to last weeks intervals but working a little bit longer and you get a little longer rest. Goal is holding a pace close to last week.

Tuesday

April 15th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Movement flow as a group

then 2 sets of:

30m SA OH carry/es

10 SA high pulls/es

then taking a few minutes to figure out working weights and set up for strength work.

A1: SA Half Kneeling Strict Press (4 x 8/es @ 21X1)

https://youtu.be/qTmyA4iVYuI

For this one, keep your front leg and back leg in a 90 degree angle. Keep your core tight and non working arm out for balance.
-Rest 1:00 (rest between sides in your transition)

Set up in a perfect lunge, back hip knee and torso all in line. Core stays tight. Pressing to full ROM and owning the tempo.

Start on weaker side first.

A2: single arm DB/KB row (4 X 8/ES @ 21X1)

-Rest 1:00 (rest between sides is your transition)

Keep back netural and core tight then own each set with great form. Full ROM is rowing the weight to your body, not just near.

B: Metcon (No Measure)

4 Rounds for QUALITY:

4-6 weighted strict pull ups*

1:00 row/AB @ smooth pace ***

8-10 pike HSPU **

1:00 row/AB @ smooth pace ***
*If this isn’t going to happen do 4-6 strict pull ups and if that is still tough use assistance as needed to make it tough for the 4-6 reps with full ROM.

**Perfect form, progressing from last week. Hips over shoulders and moving your body vertically not horizontally. Scale back to small box or from the down facing dog. If that is still tough do regular push ups and modify as needed.

***Smooth pace today is something that won’t take away from your ability to preform the next exercise. Working breathing and being smooth, not trying to see how many cals you can hit.

Monday

April 14th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

10m bear crawl (good control like we have been working on)

10m walking lunge steps + rotation on each rep

X3 sets

then 10-20 cossack squats for quality. Working on achieving full ROM (based on flexibility)

*Can start to add weight to goblet position now if you feel able to.

A: Back Squat (Build to 5rm for the day in 15min)

Use your time to get in some good warm up sets. There is no tempo today but in warm up reps it’s worth doing some control lowers with a pause at the bottom to strengthen and enforce control in your full ROM.

Then after you have got a few slower tempo reps you can start to speed it up but must still be in control.

B: Metcon (AMRAP – Rounds)

20min EMOM:

1) 18/13 cal row

2) 60 double unders

3) 16/11 cal AB

4) 10 KB Swings + 10 goblet squats 32/24kg

Saturday

April 12th, 2019


CrossFit MSD – CrossFit

A1: DB Push Press (5×8-10 controlled eccentrics )

every 2:00

Make this a challenge. Working on stability with the DB’s as its much harder than a barbell. Controll the entire eccentric phase to strengthen your shoulders.

W/UP: Warm-up (No Measure)

15:00 min EMOM:

1- :45sec KBS

2- :45sec 3 push ups + 6 air squats

3- :20sec AB sprit + 3 fast burpees

A2: Ring Rows (5X ME Unbroken )

Every 2:00

Alternating with A1

Set incline so its tough for 8-12 reps. If you are completely horizontal keeping perfect body position and pulling all the way to your chest then you can incline your feet with a box/bench to go slightly inverted.

Done correctly these arn’t a scaling option to pull ups. They are their own awesome exercise working horizontal pulling strength.

B: Metcon (Weight)

2-3 SETS OF:

10-15 hammer curls

15-20 banded tricep push downs

-rest as needed (not too long)-

Friday

April 11th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2 rounds of:

10 DB RDL’s (DB each hand, keep back flat, engaging the mammies and gluten, knees have a slight bend in them)

:20-:30sec FLR on floor (hollow body position without hip being up to high)

then 2 sets of:

4 broad jumps (explosive jumps, sticking your landing)

bear crawl as far as you jumped.

A: Deadlift (Build to a tough 5reps for the day @ 11X1)

You have 15min

AHAFA – (As heavy as form allows)

*This means at no cost do you add weight to try and get a PB or beat someone or to stroke your ego if your form get’s worse as each set goes on. Working on maintaining a tight back position etc.

B: Metcon (Time)

For Time:

10-20-30

KB swings 32/24kg

burpees

box jumps 24/20″

Thursday

April 10th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

These rebound sessions or recovery type sessions allow you to bounce back from hard training and help to spring back into another days hard training.

It is good for your body but also your mind to have a lower intensity day where you just move, breathe and sweat a little without going heavy, fast or being in general discomfort from a tough workout.

Embrace it, Love it, Appreciate it.

7min easy AMRAP:

:30sec skipping double under practice

10 Russian twists ***

5 down facing to up facing dogs (staying active in the shoulders, locking arms out pressing through)

***Focus on rotating through the torso more than just the arms. Can be weighted with plate, medal or DB. Also feet off the floor is harder than keeping knees bent and feet on the floor.

A: Metcon (No Measure)

40min AMRAP:

work on any machine at a slightly uncomfortable pace for :30-:45sec to raise your heart rate, then follow with :30-:45sec at very easy effort to allow your heart rate to come back down.

After you do the above, get off and walk around for 1min or so until you feel your heart rate has recovered then repeat for the duration of the workout.

*In this time your welcome to do some mobility work to help you recover.

The goal is to practice recovering between sets. Everyones working pace will vary depending on their fitness.

This is not hard interval training but the work time will feel a little uncomfortable but then you match that with some easy work then a quick walk about before going again.

Wednesday

April 9th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

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

Quick general movement flows to start with while we talk about the workout for the day

then straight into

2 sets of:

10-12 single arm high pulls/es

:20-:3-sec controlled shoulder taps (not needing to shift weight to counter balance, use you core and strength to stabilise as your hand comes off)

A: Metcon (No Measure)

Skill and core work:

5 sets for QUALITY of:

:10-:20sec hollow hold/bent hollow hold

:10-:20sec arch hold

5-10 toes to bar/ knees to elbows, knees to chest/kip swing
*Working on this again, but this week we are going to work on building on the kip swing into the TTB. Working on linking your kip swing still so you may not even try TTB if you arn’t there yet.

B1: DB by side reverse lunge (4 x 20 alternating legs @ controlled lower)

-rest :30sec between legs and 1:00 before B2-

B2: Pike Handstand Push Ups (4 x 8-12)

-rest 1:00 before B1-

Even if yu can do HSPU, pike HSPU is the focus today. This can be modified to using lower box or just from the floor. This can also be modified to regular push ups.

Tuesday

April 8th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5 single arm KB swings/es

:10-:20sec side plank with controlled leg lifts

X3 sets

then before we get into barbell skills,

10 EXPLOSIVE vertical jumps, aiming to jump as high as you can on each rep. Landing in a solid power position, absorbing your weight, landing with knees tracking toes.

then barbell skills before lifting.

A: 3 position power snatch (15min to build to a max for the day)

*Floor, hang, high hang

If you peak early, andhave lost of time left, drop the weight back and get in some technique focused reps.

Really working on making these awesome.

Higher skill movements like the snatch and clean and jerk take alot of time to develop. Be patient and enjo learning and trying different things to what most people are doing in the gym.

B: Metcon (Calories)

Intervals for total calories:

6 sets of:

:20sec Airbike

1:40 rest

:20sec Row

1:40 rest
Using your knowledge on how hard and fast you can push along with all the other intervals you have done iin the past to get the most out of this one.

This willl be much harder than it looks on paper.

Monday

April 7th, 2019


CrossFit MSD – CrossFit

W/WUP: Warm-up (No Measure)

Partner warm up:

One person bear crawls (imagine having a bucket of water on your back don’t let it spill) 20m while the other completes deep lunge + elbow drop + rotation + down facing dog (keeping it dynamic, not holding for too long)

X2 sets

Then one person completes 8-12 no push up burpees while the other holds in the bottom of an active squat

X2 sets

then 10-20 cossack squats for quality. working on achieving full ROM (based on your flexibility).

A: Back Squat (Build to a tough 4 reps for the day @ 32X2)

You will have 12min on the clock from start to finish

Goal is a little heavier than last weeks attempt if possible. Last week was 5reps

B: Metcon (Time)

For Time:

15 thrusters 52.5/35kg

3 rope climbs (first rep legless if possible)

12 thrusters

2 rope climbs

9 thrusters

1 rope climb
For the legless rope climb option, only if you are able and regular rope clibs are solid.

Modify the workout as needed in regards to less weight on the thrusters, less reps on the RC or even less height. You are doing this fatigued so it will be different than in skill setting environement.

The flow of this workout will be tricky with only 3 ropes depending upon class size, but same deal as always, the person going a little faster will get right of way. If you need a little rest between rope climbs then let someone else climb whislt you are resting.

Saturday

April 5th, 2019


CrossFit MSD – CrossFit

Bench Press (Build to a 10rm for the day @ 11X2)

Stick to the tempo

Another crack at this for those who did it last week. You knw what you did aiming to get a little more weight whilse still sticking to the tempo.

w/up: Warm-up (No Measure)

12min EMOM:

1) :50sec burpees

2) :45 sec aerobic

3) :45 sec KB swings

B: Strict ring pull ups (5 x ME Unbroken reps)

-rest enough between sets –

If you dont have strict ring pull ups, modify bydoing jumping ring pull ups. Put a box under your feet and use your legs ony as much as needed. If this is still hard and you are unable to controll the eccentric phase, do ring rows today.

C: Metcon (No Measure)

2-3 sets:

5-8 DB single arm DB rows (supported on bench)

:10-:20sec PERFECT hollow hold

5-8 half kneeling SA DB press/es

:10-:20sec HS hold (kick up against wall)

For QUALITY not time

Friday

April 4th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

12min on the clock:

1min aerobic row/ab/ski

5 scap pull ups

5 perfect push ups

10 banded good mornings

A: Power Snatch (10-8-6-4-2)

-Go every 2:00 –

T&G reps

Progessing from last week if you did these.

Goal is as always form over weight

A: Power Snatch (8 reps)

A: Power Snatch (6 reps)

A: Power Snatch (4 reps)

A: Power Snatch (2 reps)

B: Metcon (AMRAP – Rounds)

20min EMOM:

1) 18/13 cal row

2) 16/11 cal AB

3) 18/13 cal Ski

4) 60 double unders

5) 2 Rope Climbs (first rep legless if able)
For nice flow, can start on any movment, 2 people per station will allow for nice flow through the workout.

Thursday

April 3rd, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Partner Warm Up:

one person is holding a wall sit while the other completes 3 rounds/es on deep lunge + elbow drop + rotation + down facing dog (keeping it dynamic, not holding for too long)

x3 sets

then 10-20 cossack squats for quality. Working on achieving full ROM based on your flexibility.

A: Back Squat (Build to a tough 5reps for the day @32X2)

You will have 12min from start to finish.

Stick to the tempo

B: Back rack reverse lunge (3 x 10/es @ slower down than up)

-rest 1:00 between legs or while your partner goes-

Quality lunges, Keep chest tall, back knee kisses the ground, driving off the front leg to stand back up. Good balance and focus on foot stability.

C: Metcon (Time)

For Time: (12min cut off)

9-15-21

front squats 52.5/35kg

bar facing burpees
Simple crossfit. Hit it hard and have fun.

Modify the weight as needed and reduce the burpee reps back if needed as well.

Wednesday

April 2nd, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

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

Quick general movement flows to start whilst we chat workout for the day

Then into

2 sets of:

4 SA DB muscle snatch + 15m SA OH carry + 4 SA DB push press with slow lowers + 15m SA OH carry

*All reps done UB on one side before switching sides

A: Metcon (No Measure)

Skill and Core work:

5 sets for QUALITY:

:10-:20sec hollow hold/ bent hollow hold

:10-:20sec arch hold

5-10 TIGHT kip swings (going from arch to hollow)
Last week we did a quick 3 sets, this week we are spending more time on these holds and work for 5 QUALITY sets. This stuff is hard if you are doing it right.

B: Metcon (No Measure)

30min easy skill focused efforts:

2:00 any aerobic machine

1:00 TTB/C2B/HSPU (don’t rush it, meaning not as many reps as you can in 1:00 but deliberate non fatigued practice)
You do 2:00 aerobic then 5-10 reps PRACTICE on TTB, C2B and HSPU. Alternate each set on what you are working on.

Keeping the intensity low so you can focus on the skill.

Adjust as needed like previous weeks to work on your specific weakness to develop the strength needed to be able to get after these movements.

Tuesday

April 1st, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5 single arm KB swings/es

3 inch worms (travelling)

10 lateral step overs (tall torso as you step)

x3 sets

then before we get into barbell skills:

10 EXPLOSIVE vertical jumps. aiming to jump as high as you possibly can on each rep. Landing in a solid power position, absorbing your weight, landing with knees tracking toes.

A: 3 position clean (15min to build to max for the day )

* floor, hang, high-hang
If you peak early and have alot of time left on the clock, then drop the weight back and get in some quality technique focused reps at a lighter weight.

B: Metcon (No Measure)

High power output intervals

5 efforts on row/ab/ski:

:7-;10sec SPRINT
Working for :7-:10sec SPRINT as fast as you can alternating between rower/ab/ski. Rest atleast 1:30 between efforts as you recover.

This will get tough, but shouldn’t feel like you are going to be sick. As soon as you start to see your pace no longer going up and it starts to level out then starts to drop that is when you stop.

*Remeber the goal is to just get your top speed. Once you can no longer get the machine up to speed, that is when you stop. You arn’t trying to sustain it, just trying to put out as much power as possible.

Monday

March 31st, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Here early? then get in some general aerobic work and practice some double unders.

General movement flows to start

2 round of:

30m SA OH carry/es

5-8 SA bent over rows (feet together like you are doing barbell rows)

*Same as last week, one more time please, keep working on solid form and increase the weight if possible.

A: Push Press (5rm for the day in 10min)

*From racks today

B: Push Jerk (5rm for the day in 10min)

*From racks today too, this should be heavier than your push press as you get to drop under that barbell. If you are having a tough time coordinating this movemwent, go a little lighter and work on nailing that technique. If you have any shoulder injuries, and it is just too painful, drop the weight back work some strict press with controlled tempo both up and down to build your shoulders and mobility overhead.

C: Metcon (AMRAP – Reps)

10min AMRAP;

2 devils press

2 DB box step ups alt (DB in each hand by sides)

4 devils press

4 DB box step ups

6 devils press

6 DB box step ups

etc….

22.5/15kg 24/20″
Continue to add two reps until time is up.

For the step ups, be sure to stand all the way up and through on each leg. Trying to avoid the trailing leg assist you on the way up. Modify as needed.

Saturday

March 29th, 2019


CrossFit MSD – CrossFit

A: Bench Press (Build to a 10rm for the day @ 11X2)

Stick to the tempo!!

B: Metcon (No Measure)

50 strict pull ups for quality not for time
minimum 3-5 reps per set. Use assistance as needed.

C: Metcon (No Measure)

2-3 Sets of:

1:00 AB/Row

5-8 DB by side revers lunge/es

1:00 AB/Row

5-8 half kneeling SA DB press/es
* http://youtu.be?qTmyA4iVYuI

No score on this today, just going at a smooth pace on the row/AB then use a challenging weight but not to failure on the lunges and presses. This is more a strength based rather than a metcon. Keep that in mind no need to race through yo9ur reps.

Friday

March 28th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5min aerobic + mobility flow

then into barbell warm up

A: Power Snatch (10-8-6-4-2 T&G)

every 2:00

Keep form solid. Especially cycling the barbell it can be tricky to maintain good mechanics so slow it down and use a lighter weight if needed.

A: Power Snatch (8 REPS)

A: Power Snatch (6 reps)

A: Power Snatch (4 reps)

A: Power Snatch (2 reps)

B: Metcon (Time)

3 RFT:

400m run

21 KBS 32/24kg