CrossFit 42 South

Thursday – Bench Press + Single leg strength + base building work

August 21st, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2 sets for QUALITY (can challenge loads a little)

6-8 dual KB front rack squats @21X1

10 banded good mornings

6-8 single arm DB floor press in bridge/es

10 V-ups

then moving into the strength work.

We will put 6min on the clock for you to build to working weights etc.

A1: Bench Press (5-5-5-5-5 @ 20X2)

-Rest 1:00-

A2: Dumbbell Walking Lunge (5×16 steps)

-Rest 1:00-

We did these a couple of weeks ago for 20 steps. If you did these, check what you did and the goal is heavier.

Form over load though please. Maintain perfect lunging.

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

:30sec goblet loaded wall sit 24/16kg KB (right on parallel)

10 strict pull ups

:30sec HS hold (kick up to wall)



strict C2B

Freestanding HS hold (must stay in 1m square)

Wednesday – Snatch + Clean and Jerk session

August 20th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flow as a group being very active and dynamic, not static to get prepped for the barbell today.

We will then have 5min before each lift to go over the movement as a group and do some skills and drills. You will then have 5min to warm up to your first working set before the clock begins. After we snatch, we will strip the barbells down and go over the power clean and jerk etc.

A: Snatch (3-2-1-3-2-1)

Every 2:00

second wave is heavier than the first.

Last week we did a 1rm snatch. Today the goal is to build consistency on the snatch.

If you are still learning just focus on doing reps rather than feeling the need to try and go heavy. For those who are a bit more advanced, a good starting weight would be approx 75% last weeks best then build per set with the second wave heavier than the first.

A: Snatch (2)

A: Snatch (1)

B: power clean and jerk (3-2-1-3-2-1 NOT T&G)

Every 2:00

As above in the snatching, our focus is on quality over load especially if you are still learning. If you fall into the category on where you can squat clean more than you can power clean and you understand the lift a bit more and a little more advanced then you can get after it a bit more but still attention to moving the best you can.

B: power clean and jerk (2)

B: power clean and jerk (1)

Tuesday – Endurance engine EMOMs

August 19th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

For todays workout, depending on the numbers you may need to buddy with someone and work on alternative minutes. Buddy with someone who will be using the same setting as you on the bike, rower etc to make transitions quick.

It won’t matter which EMOM you start on, just when you put your scores in be sure that you put them in the order that is written. So if you start on D don’t put that score in A.

3 rounds of

5-10 hollow rocks (perfect)

1-2 wall climbs (feet staying together, body not flopping onto wall)

10m high knees

10m butt kicks

then time to get into the EMOMs. They are pretty simple but just making sure we are all on the same page so we know whats going on.

A: Metcon (AMRAP – Rounds)

35min EMOM:


1) 200m runner

2) :20sec side plank/es (hips high, nothing sloppy)
-Rest 1:00-

B: Metcon (AMRAP – Rounds)


1) 250/200m ski

2) 50 double unders
-Rest 1:00-

C: Metcon (AMRAP – Rounds)


1) 250/200m row

2) 15 box jumps 24/20″ (step down)*
-REST 1:00-

D: Metcon (AMRAP – Rounds)


1) 18/13 cal AB

2) 30m bear crawl (in 7.5m sections) **
Score is total rounds completed. If you run 190m that is a missed round. Modify as needed to get as close as you can to completeing all the rounds. If you go RX and miss a few runds here or there but you were pushing yourself that is acceptable. But if you go RX and miss half the rounds but just wanted to say you did it RX then you need to check your ego.

*If box jumps are super easy for you here, you can challenge yourself for a higher height. Make note in your notes when you put your score in. Dont do this if it means you need to modify the reps though.

**15m handstand walk instead of bear crawl. If you do have HS walk but not 15m you can use this mintue to accumulate as many meters as you can.

Monday – Front squat + push press superset + spicy metcon

August 18th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2×8 lateral step up/es (as high as you can whilst controlling yourself)

*After each set 4-6 push ups @3030 tempo (knees, banded, incline if needed)

Then while you are warming up the barbell work spend some time with broomstick shoulder external rotation stretch for front rack, even hit that during your sets too.

Be sure you aren’t fluffing about today so you are quick in changing plates and making the most of your time. Train with intent!

A1: Front Squat (3×5 @ 20X2)

Every 2:00

Use approx 90% of last weeks best 5 reps for all your working sets today. The tempo is 2sec lower no pause fast out of the hole then 2sec rest at the top to reset for next rep.

Supersetting with the push press today, Adjust weights quickly

A2: Push Press (3×5 @ 21X2)

Every 2:00

From the racks supersetting with the front squats. Change weights quickly.

Use approx. 90% of last weeks best for all sets today.

The tempo is fast and explosive overhead, :2sec hold in OH position locked out with a :2sec control back to shoulders then a :1sec pause before the next rep so not touch and go. This is harder but will be great for building stronger OH strength.

B: Metcon (Time)

For Time:


calories AB


-rest 5:00-



Burpees over the rower
From start to finish will be your time including the 5:00 rest in the middle.

Go hard on each part as you get a nice little ‘half time’ break.

Modify as needed to be able to keep moving. This could be less reps if needed etc.

Goal time domain for each piece is 5-8min (can be fast, shouldnt be much slower)

Saturday – Open Gym

August 16th, 2019

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

Open gym, come in and catch up on a missed workout or hit something you’d like to work on 🙂

Friday – Partner workout

August 15th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets of:

:20sec AB/row

:20sec Skipping/double unders

:20sec side plank/es

5 SA strict press/ es

5 SL RDLs/es

then we will have 10min in which you will start getting prepped for the workout. In this time we want you to build to a weight slightly beyond what you plan to use in DT today on the following complex:

3 DL, 2HPC, 1PJ

Do this alternating per set with your buddy.

A: Metcon (Time)

Partner WOD

For Time:

10 rounds of DT

*One person must complete a full round before the other can complete the next round.

After each person finishes a round they must complete 20/15cal on any machine before being able to switch over.


12 deadlifts

9 hang power cleans

6 push jerks

So if you complete a round of DT before your partner finishes their calories you just wait until they are completed and back to the barbell before you move on to complete your calories and vise versa.

Remaining time in class is for active cool down and recovery and stretching

Thursday – Snatch + EMOM

August 14th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets of:

:20sec cardio @ increasing pace per round

8 pallof press + rotations/es

10 cossack squats (as low as possible with perfect form)

5 down facing to up facing dogs with toe touches/es

then prepping into the snatch work as a group for 5min before starting the clock. Focusing on drills and building into the main lift for the day with the coach.

We will then have time after the snatch to strip the weight back, dial in doing OHS for reps and setting up for your strict pull ups.

A: Snatch (Build to 1rm in 15miin )

You will have time before the clock starts on skills and drills with an empty bar.

B: Metcon (AMRAP – Rounds)

10:00min EMOM:

1) 8 OHS 60/40kg

2) 8 strict pull ups (upscale to C2B strict)
Modify the load as needed. If this is too aggressive for you, make it lighter. If you feel pain and discomfot in OHS, do lighter load or Front Squats.

Hint – this should be much lighter than your snatch work.

Modify your strict pull ups as needed.


Wednesday – Strength and Conditioning

August 13th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flow as a group

then take some time to get set for the heavy farmers carry

A: Farmer’s Carry (5 X 30m )

Every 3:00*

*In your rest time clock up 1min easy on any cardio machine just ticking away + helping others change their weights if needed.

Tough weight per set, using the handles if you are too strong for the heaviest KB’s or DB’s we have. Be quick on changing plates around and wok with a buddy or two.

B: Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

50 double unders

10 no push up burpees

:30sec FLR on floor
-REST 2:00-

Focus on just being smooth rather than needing to ‘race’ today. Clean UB reps is the goal. Stay relaxed and move well.

Working on making the DU’s perfect as in not tucking or bending the knees as you jump in the air. We want you straight as you jump like you are on a pogo stick.

C: Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

500m row

40 hollow rocks (perfect reps)

30 push ups (perfect reps)

20 box jumps 24/20″ (land above parallel)
If you are unable to maintain a quality hollow rock do a bent hollow rock and if this is still tough do tuck ups. If that is hard do ab mat sit ups.

Push ups hips and thighs stay off the floor, chest to deck, no snaking or arching the back just to complete a rep.

Box jumps must jump and land above parallel to teach you to actually jump and not just tuck and land.

Tuesday – Interval weight training

August 12th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2 sets of:

10 mountain climbers

5 no push up burpee broad jumps

6m lateral band walks each way (keeping tension on the band)

:10sec AB/Row sprint

A: Metcon (Time)

3 RFT:

20 Russian KBS 32/24kg (must be unbroken)

20/15cal AB (1:00min CAP)

-rest 1min-
-REST 5:00-

B: Metcon (Time)

3 RFT:

20 goblet reverse lunges 32/24kg (must be unbroken)

20/15 cal Row

-rest 1:00-
REST 5:00

C: Metcon (Time)

6 RFT:

5 power cleans @ body weight/.9 BW

12/9 cal AB/Row (alternate each set) (sub 40sec)

-REST 1:00-
The sore today is your time on A,B and C all seperate scores. The time includes your rest time. Time is when you complete your last round. It won’t matter if you start on A or B first but must finish on C.

Depending on how many people are in a class will depend on if we need to stagger our starts etc. but it will all work out and this will be a sick workout.

The stimulus today should be very tough uncomfortable pace. If you are unable to hit the cals or do all the reps UB as written then you must modify so you can complete the work in the desired time frame.

A and B we are looking at sub 2min to complete a round, 3min including rest.

On C we are looking at closer to sub 1:30 per round.

Modify to be able to meet this standard otherwise the workout will be completely different.

Monday- Push press + front squat + bodyweight metcon

August 11th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

If in easy, spend 5min getting in some cardio to warm up

2-3min movement flow to start

2 sets of:

5 single arm DB snatch/es

5 inch worms (stationary)

10 side plank hip lifts/es

A: Push Press (6-6-6-6-6)

Every 2:00

fromt the floor

Last week we did sets of 8 reps today we are doing 6’s aim to increase the weight on last week.

B: Front Squat (5-5-5-5-5)

Every 2:00

No set tempo, just good form. First set is moderate, second set heavier then last 3 sets are your true working sets

C: Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

8 strict HSPU

Modify as needed to focus on quality reps. If HSPU arn’t there, you can scale by doing controlled lower into a kipping HSPU or go to pike HSPU in a perfect vertical position. If they are still challenging, do a push up.

TTB you all know how to modify as needed if you need to. These arn’t strict, they are kipping.

Saturday – OPEN GYM

August 9th, 2019

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

Come in and catch up on a missed workout or use this time to practice/complete a workout you wish to

Friday Funday – Barbell complex + Partner WOD

August 8th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5min mobility flow as a group focusing on ankles, hips, upper back and shoulders. Just aiming to get your body ready for the positions we are aiming to get into today. (OH, bending and below parallel)

*This should be more active than passive.

Then get a barbell out, we spend 5min working skills on the complex with an empty bar

Then clock will start.

A: Power clean + Hang power clean + 2 thruster (10min to build to a max for the day UB)

The goal here is to really get you CNS prepped for the workout ahead.

10min isnt long, but it is long enough for you to go as heavy as you can in that time with good form and without taking away from the workout ahead.

Be sure to take 5min to drop the weight back, do wee wees etc before the partner workout.

B: Metcon (AMRAP – Rounds and Reps)

28min AMRAP:

15 KBS 24/16kg

15 thrusters 42.5/30kg

20/15cal AB/Row (mix it up)

This workout today will be done as I go you go switching after every movement is complete. So partner 1 does the KBS then partner 2 does the thrusters then P1 does AB/row then P2 does KBS etc….
Modify the weights as needed and the movements as needed so you arn’t aiming to do it RX for the sake of it but you are taking 3x as long as your partner.

It’s okay is someone is faster/slower than their buddy but just know your actual ability. Maybe you can do RX but are doing 10reps per movment, not 15 etc. Or maybe you do a lighter weight if you need to.

As always there is no shame in modifying, the shame should be when you don’t modify because your ego got in the way.

We want you to push and challenge yourself but we also want you to stay safe, healthy and have fun not beat yourself up physically and mentally.

Thursday – Functional bodybuilding

August 7th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets for quality:

10 banded face pulls

3-6 single arm KB bottom up press/es @2121

:15-:30sec side plank/es

a: close grip bench press (5×5 @ 31X1)

-rest 1min-

Own the tempo, keeping tension, stay tight and make those gains.

A2: Renegade Row (5×12 (6/es) alternating sides )


Heavy weight but perfect form. Pulling all the way to the body each rep. Not allowing hips to be to high in the air, avoid rotating too much from side to side.

Keeping it strict and controlled.

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 no push up burpees

30 double unders (Straight up and down jumping)
This is super simple and will allow you to just go.

The burpee you kick feet out so your body is horizontal to the floor then pop the hips so you land flat footed above parallel and stand tall but no jump. Focus on keeping the core tight and arms straight as you ‘catch’ yourself each rep.

For the double unders focus not just on doing a double under anyhow but actually using a springy bouncing jump. You should be in a straight line when you jump up and not bending at the knees.

Modify to double tap springy jumps or bar taps if needed.

We are wanting to help you build the strength and ability to become better at double unders otherwise you will forever find them challenging. Us being picky is only becasue we want you to be better and not just to random stuff.

Wednesday – Deadlifts + EMOM engine work

August 6th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets of:

15m sled push as heavy as you can (quick change overs)

5 inch worms

5-10 perfect hollow rocks/ bent hollow rocks/ holds only

then the clock will go on and you’ll have a full 15min to build to a heavy 5reps on your DL for the day.

A: Deadlift (Building to a tough 5reps in 15min @21X1)

Stick to the tempo, move well, go heavy but don’t allow ego to get in the way please.

B: Metcon (Calories)

30min EMOM:

1) :40sec cal Row

2) :40sec cal Air bike

3) :40sec Ski

4) :40sec Runner

5) :40sec bear crawl (5m = 1rep)

sorry about a missing ski erg. It’s still in rehab getting fixed, where it has been for the last few weeks, sorry guys and gals.
Score is total cals + reps added together at the end.

So this is pretty much :40sec work, :20sec rest for 30min. The goal is to push your pace as hard or as easy as you feel needed today.

If you are feeling a little beat up and just want to move and breath, take it easy. If you want to go harder, your welcome to do that.

The goal is to just keep your pace similar across each set

Tuesday – 3 position power snatch + DB walking lunge + strict pull up strength

August 5th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets of:

:40sec aerobic increasing pace each round

8 pallof press + rotations/es

10 cossack squats (as low as you can with perfect form)

5 down facing to up facing dogs with toe touches/es

then prepping into the snatch work as a group for 5min before starting the clock. Focusing on drills and building into the main lift.

A: 3 position power snatch (12min to build to a max for the day )

Hi-hang, Hang, Floor

this is similar to last friday but going from high hang down. Reps to be done unbroken but don’t have to go T&G from hang to the floor, just keep holding the bar, but you can bring it down, reset then lift.

B1: Dumbbell Walking Lunge (4 X 20 steps )

-rest 1:00-

Challenging the grip and challenging the single leg strength on the lunges, go as heavy as good form allows. Chest tall, knee tracking toe, not shooting the hips up first as you stand etc. Attention to detail.

B2: strict pull up (4 x 6-10reps )

If 6-8 is easy for you add weight, if this is hard, use assistance. We want you to be working full ROM with good form and having the 6-10reps be a challenge.

If you are close to being able to do this without assistance you can do 2 mini sets to get there with :15sec rest between

Strict pulling strength will help build a strong foundaion in the upper body and for those wanting to work more advanced skills, will help in building that base to be able to do so.

C: Metcon (No Measure)

Skill play at the end:

Take 5-10min based on how much time you have and only if you want to practice the following:

8-15 TTB

HS walk/drills to progress for :30-:60sec

going at an easy pace…..Just getting in some practice

If you don’t care for these skills, spend some time on mobility and getting a good stretch in.

Monday – Push Press strength + crossfit intervals

August 4th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2-3min movement flow to start

2 sets of:

8 single arm press/es @3030 tempo

*this is 3sec press and 3sec lower. Harder than it may seem. 1 set takes :48sec

5-10 high quality ring rows @11X3

*Same as last week, goal is increasing load, improving form. etc.

then 5min to build/prep for the push press and go over points of performance

A: Push Press (8-8-8-8-8)

Every 2:00

From the floor

A guide to starting weight will be just under what you built up to last week on the sets of 10reps.

B: Metcon (AMRAP – Reps)

5 sets for total calories + reps:

:45 sec AB cals

-rest :45 sec-

:45sec DB hang power clean to Overhead 22.5/15kg

-rest :45 sec-

:45sec Row

-rest :45sec-

:45sec burpee box jumps 24/20″

-rest :45sec-
Aiming to go hard today but with the goal to get as many total reps and cals as possible. This means avoiding ‘full send’ early and riding that threshold line closely to allow you to recover then repeat your effort again and again to avoid a complete burn out.

Saturday – Open Gym

August 2nd, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Open gym – come in and catch up on a missed workout or work on something you want to improve.

Friday – Funday snatch + squat + partner workout

August 1st, 2019

CrossFit MSD – CrossFit


A: 3 position power snatch (12min to find a MAX for the day )

Remember for the day means just that. Don’t worry about what you have done in the past. Focus on quality over the weight.

Working on improving your quality of moment and really understanding this skill.

B: Front Squat (12min to find a tough 3 reps for the day @22X1)

Last week we did this for a 4reps. Goal is heavier if form allows.

Stick to the tempo…..Hold good form. Core stays engaged, keeping tension. Chest up, elbows up. Knees tracking toes, maintaing arch in your foot.

So many things go into a perfect squat. Always be seeking improvement.

C: Metcon (AMRAP – Reps)

5 rounds for total reps:

One AMRAPs wall balls while the other completes 30m bear crawl.

For the bear crawl 15m up then 15m back. As long as hands and feet are on the floor, you are good to go as fast as you like. These don’t need to be done how we normally would do them, you are free to move faster.

If 30m is going to take you a fair bit longer than your buddy, do 20m.

Thursday – Functional bodybuilding

July 31st, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets for quality:

10 banded face pulls

:10-:20sec single arm KB bottom up holds/es

:15-:30sec hollow hold (keep lower back pressed into floor)

A: Dumbbell bench press (3×8-10 @ slower down than up )

Build up to a challenging weight then hit your 3×8-10reps

Hit a working set every 2:00

B1: Half kneeling landmine pess (3 x 6-8/es @ slower down than up )

-rest 1:00-

Using your weaker side as a guide to how heavy you will go today.

B2: single arm DB/KB row (3 X 6-8/es @ slower down than up )

-rest 1:00-

as above

C: DB/KB skull crusher (50 DB skull crushers on floor )

– Intensity is a weight that is tough for 8-12 reps upfront.

-rest :30-:60sec between your sets

*Keep your lower back pressed into the ground, don’t allow back to arch. Posterior pelvic tilt, like a hollow hold.

Incase you are unsure on what this is:

Wednesday – Aerobic + strongman/odd object grunt work

July 30th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

We will pretty much get straight into this one today.

Thank you to everyone who is getting into this and embracing the aerobic progressions the same as you would a strength progression.

Those who are skipping this because they just don’t want to do it, you are missing out. Building your aerobic capacity won’t just help you in your aerobic capacity won’t just help you in your workouts, but also your ability to recover between sessions. even strength sessions. If you can recover faster, you can do more and higher quality work and therefore get stronger.

A: Metcon (No Measure)

45min AMRAP @ consistent pace:

500m row/ski

50 double unders

2-4 sandbag over shoulder

30m sled push @ heavy (up and back within 1min)

20/15 cal AB/Run

30m farmers carry @ tough weight (use handles or heavy KB/DB)
No score on this one today, just working and grinding away. Getting in some odd object work in while continuing to build and work your engine.