CrossFit 42 South

Tuesday

April 29th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General movement flow as a group

then

10 EXPLOSIVE vertical jumps 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 Power Snatch + Snatch (15min to build to a max for the day )

same as last week, another chance to practice, progress and hone in on your snatching skills.

B: Metcon (Calories)

Intervals for total calories:

8 sets of:

2:00 row/AB alternating each round

-rest 1:30_*

*in rest time get in the following:

1 rope climb

10-20 double unders
Score is total calories combind. Go at a pace that is sustainable and repetable over the 8 sets. This is longer work time but same rest time as last week, less total sets but with more work time. Going at a pace that is sustainable, keeping in mind that work needs t be done during the rest.

Monday

April 28th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5min aerobic general warm up

then 3 rounds

10 hip thrusts

10 goblet squats

:30sec hollow hold

A: Front Squat (5rm for the day )

A: Front Squat (3X3 @ 90-95% of the 5rm )

Focus on form at the heavier weights.

Elbows high, core tight, hitting depth, not shooting hips back as you stand etc.

We did this last week for those who did it.

B: Dumbbell Walking Lunge (3 x 20 steps )

Go every 2:00

Form over load.

This means perfect knee and foot stability. Not letting knee cave inwards, keeping your foot stable to the floor not rolling inwards. Every step leading with the chest ratehr than hinging over as you stand. Focus on being able to step thru on each rep.

C: Metcon (AMRAP – Rounds and Reps)

10:00min AMRAP:

10 KB swings 32/24kg

10 burpees

:30sec FLR on foor (quality holds)

Saturday

April 26th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

12min EMOM

1- 5-8 burpees

2- 10-12 KB swings

3- :45sec DU/skipping

A: Power clean + push press + push jerk + split jerk (Build to a max in 15min )

Focus on quality. The limiter for the OH should be the push press if your technique allows. Meaning you can push jerk more than a push press and split jerk more than a push jerk.

B1: Bench Press (5-5-5-5-5 @ 21X2)

Go every 2:00

Building in weight

B2: single arm DB/KB row (5×8/es @ 21X1)

go every 2:00

Friday

April 25th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Good mobility flow to get going

2min moderate AB/row

-rest 1min-

1min slightly faster but still moderate

-rest 1min

:30sec tough-ish effort

-rest 1 min

2x:10sec 97% effort burst with 1:00 rest between

A: Metcon (No Measure)

45min grinder work:

30m farmers carry @ tough weight (15m up and back)

30m sled push (up and back) 88

3-5 sandbag to shoulders ***

15M BEAR CRAWL

:20sec chin over bar hold (modify by using assistance if needed)

15m burpee broad jumps

2min row/AB/Ski/Runner @ sustainable pace not racing.
***The sandbags are very very very very heavy. You may end up playing trying to deadlift it only today. If this is still hard then do a heavy goblet squat from the bottom up. So get under the DB and stand it up then squat it back down.

**For the sled, we only have 1, we will start on different movements and its okay to take plates off and put them back on again to be able to keep things moving.

Thursday

April 24th, 2019


CrossFit MSD – CrossFit

A: Metcon (No Measure)

Open gym : freedom to choose your own workout today.

Talk with some gym buddies and have some fun with your fitness today.

Just be mindful on what you did yesterday and the program for tomorrow to.

Be careful to not double up on movements to avoid overuse injury.

Wednesday

April 23rd, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

movement flow as a group

then 2 sets of:

45m dual KB front rack carry (keep core on, don’t over extend the lower back to balance weight)

:30sec controlled shoulder taps or FLR on floor

A1: SA Half Kneeling Strict Press (4×8/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 is your transition)

Aim to increase from last week and start of the weaker side first

A2: single arm DB/KB row (4×8/es @ 21X1)

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

Pregressing from last week

Keep back neutral 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 at smooth pace***

8-10 pike HSPU**

1:00 row/AB @ smooth pace***
Same as last week to allow progression too. Stick with it team. Make those upper body strength gains 🙂

*If this isnt going to happen, do 4-6 strict pull ups and if that is still tough use assistace as needed to make it tough for the 4-6 reps with full ROM.

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

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

Tuesday

April 22nd, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

General movement flow as a group

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 snatch barbell skills as a group.

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

Similar to last week but you will start the complex with two powers then drop and reset for the final full snatch from the floor.

As always, we say the power snatch should be your limiting factor if you can PS it, then you should be able to full snatch it.

This is in a perfect world though.

So you may need to do some lighter tech work which is toatally cool to do.

B: Metcon (Calories)

Intervals for total calories:

10 sets of:

1:30 row or AB (alt each round)

-rest 1:30*
Score is total calories combined. Go at a pace that is sustainable and repetable over the 10 sets. You should be working hard but be able to get off and do the work in the rest break then get straight back on and preform another interval without having to slow down. At then end this will be a challenging workout but a susainable effort, not just an ass kicking tyoe workout.

*In the rest time get in the following:

1 rope climb (legless if able)

2 wall climbs (walk all the way back down, dont just drop from the top).

-Modify this as needed.

Easter Monday- OPEN GYM TIMES

April 21st, 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/Rehab

– Practice and warm up movements with intent and awareness

– Raise your HR to a moderate level.

A: Front Squat (Build to a 5rm for the day )

Then 3×3 @ 90-95% of that 5rm with focus on form at heavier weights.

Elbows high, core tight, hitting depth, not shooting hips back as you stant. etc.

A: Front Squat (3X3 @ 90-95% OF 5rm )

If you are short on time just hit your 5rm

B: Metcon (Time)

3RFT: (10min CAP)

10 clean and jerks 62.5/40kg

10 bar facing burpees

C: Dumbbell Walking Lunge (3x 20 steps )

Dumbells by your side.

Form over load.

This means perfect knee and foot stability. Not letting knee cave inwards, keeping your foot stable to the floor, not rolling inwards. Every step leading with the chest rather than hinging over as you stand, Focus on beng able to step through on each rep.

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.