CrossFit 42 South

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

Saturday – Partner WOD

January 25th, 2019

CrossFit MSD – CrossFit

A: Metcon (No Measure)

40min effort:

:30sec on/:30 off

AB/row/ski/runner
Go with a buddy and go iin a i work, you work style to keep each other motivated and push each other.

B: Metcon (No Measure)

8min AMRAP finisher:

15m bear crawl

10m inch worm

5 V ups

Friday

January 24th, 2019

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5min aerobic work to start

then

into movement flow to restore ROM

2sets for quality:

8 SA high pulls/es

30m SA OH carry/es (15m extra from last week)

10 cossack squats (can add weight if sure easy for you)

A: Front rack reverse lunge (4X8/ES @ 20×1)

EVERY 2:30

quality over load. Progress from last week on this

B: Metcon (2 Rounds for time)

Every 4min for 6 sets:

20/15 cal AB or Row

10 hang squat cleans

10 push press 52.5/35

score is fastest and slowest time

alternate each round on AB/row

Thursday

January 23rd, 2019


CrossFit MSD – CrossFit

A: Push Jerk (Build to a 5rm for the day )

Really make sure we focus on making these good looking push jerks, not a funky push press. Be sure to re-dip under that bar and lock out strong rather than pressing it up.

B: Metcon (Time)

For time: (20min cut off)

20 devils press 22,5/15kg

150 double unders

30 DB FR squats

75 double unders

40 DB deadlifts

Wednesday

January 22nd, 2019

CrossFit MSD – CrossFit

A: Metcon (Weight)

Power Snatch

EMOMx 10min

3 reps T&G
5min on the clock before the EMOM to determine your start weight. You can add or decreased weight per set. Quality reps as always

W/UP: Warm-up (No Measure)

5min mixed aerobic work

+EMOM do 5 perfect push ups

then into

barbell warm up with coach

B: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

500m row

10 C2B pull ups

400m run

10 DB push press 22.5/15kg/hand
Start on either the row or run to allow correct flow.

Tuesday

January 21st, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flow to start

then

grab a buddy

One person bear crawls 30m while the other AMRAP’s V-Ups

x2 sets each

A: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP for quality but with intent:

1 rope climb

2 wall climbs

3 box jumps 30/24″
due to the number of ropes etc. you can start on any movement

B: Metcon (No Measure)

Core work for quality:

3-4 sets

10 pallof press/es

10 hollow rocks/ bent hollow rocks/ hollow holds

Monday

January 20th, 2019


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

One time through the following:

500m row

15 pass throughs

15 air squats

15/10 cal AB

15 OHS with broomstick

:30-:60sec HS hold on wall

then warming up the OHS as a group

A: Overhead Squat (10-10-10-10)

Every 2:00

From the floor

Form over load

B: Metcon (Time)

5 RFT: (15min cut off)

12 DB Snatch alt 22.5/15kg

9 TTB

6 Burpees

C: Metcon (No Measure)

5-10min active cool down go for a walk or ride the bike/row etc.

Saturday

January 18th, 2019


CrossFit MSD – CrossFit

w/up : Warm-up (No Measure)

5:00 aerobic warm up and mobility flow

then prepping for ‘the girls’

A: Thruster (15min to build to a heavy thruster for the day)

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Don’t forget to flush those legs out after this workout!

Friday

January 17th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

12min EMOM

1- 5 KB swings + 3 burpees

2- 50 double unders

3- 10 band pull aparts + 20 bar taps

A: Snatch (3rm for th day in 15min not T&G)

Quality is priority

If you are moving well, add weight

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 KB swings 32/24kg

10 box jumps 30/24″ (step down)
If you need to scale this down, please do so. We don’t want you stacking on attempting higher box jumps if your not confident.

C: Metcon (No Measure)

15min on the clock to mix up easy cardio to flush out the system.

Getting in some extra sneaky cardio work here but not walking away trashed. This is to have you feeling good after a tough AMRAP.

Thursday

January 16th, 2019

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5:00 aerobic work

*EMOM stop and do 3 burpees

then 2 sets for quality:

8 SA high pulls/es

15m SA OH carry/es

10 cossack squats alt sides

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

Every 2:30

quality over load

B: Metcon (2 Rounds for time)

Every 5min for 5 sets:

Run to end of drive way

6 burpees over barbell (lateral)

10 Hang cleans 52.5/35kg
Score is fastes and slowest times

Wednesday

January 15th, 2019


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5min aerobic work

then

3 sets of:

10 pass throughs

5 strict slow push ups

10 snap pull ups

A: Shoulder Press (FIND 10RM FOR THE DAY @ 11X1)

No bouncing the barbell off the shoulders.

B: Metcon (AMRAP – Rounds and Reps)

6min AMRAP

10 DB clean and jerks 22.5/15

10 TTB
– REST 6MIN BEFORE C-

C: Metcon (AMRAP – Rounds and Reps)

6min AMRAP:

5 devils press

40 double unders
what is a ‘devils press’

https://youtu.be/zOYXFFXAx24

Tuesday

January 14th, 2019


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

Get in some aerobic work before class, then mobility flow to restore ROM

then specific barbell warm up with your coach.

A: power snatch + hang power snatch (10min to build to something heavy, not MAX)

This is between 65-75% 1rm

Nothing crazy heavy, just getting in some pracitce lifting.

B: Metcon (AMRAP – Rounds and Reps)

30min AMRAP:

1000/750m row

10 DB box step overs 22.5/15kg 24″/20″

30/20cal AB

3 rope climbs

Monday

January 13th, 2019


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

General movement flow to start..

then grab a buddy and preform 10 over unders each.

A: Metcon (Calories)

10 rounds for quality and consistency:

1min AB/ROW

3-5 wall climbs

-Rest 1min-
*Goal is to try and hit the same number of calorie each set. You decided how many to do based on your ability.

The goal is to not go out to hard and then just die, try to sustain a just below max effort pace.

This will get very tough.

B: Metcon (No Measure)

Core work:

10-15 V-Ups

:10-:30sec bent hollow hold

:20-:30sec side plank/es

Saturday

January 11th, 2019


CrossFit MSD – CrossFit

W/up : Warm-up (No Measure)

For fun today, we will have the class dictate the warm up but think about the points below.

Enjoy 🙂

– Dynamic Mobility / Movement to restore ROM

– Activation & Rehab

– Practice & warm up movements with intent and awareness.

– Raise your heart rate to moderate level

A: Metcon (No Measure)

Rope Climb play and threshold intervals: 25min on the clock to practice and work on Rope Climbs…

If you have RC, you can always improve. Up in 2 bites, quick decents etc.

Practice legless. If you can do legless, goal is nice big long pulls all the way up without having to just go short hand over hand whilst kipping up.

There is always things to work on.

*when you aren’t climbing a rope go complete 15/10 cal AB or row @ 90% effort

Friday

January 10th, 2019


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

5min aerobic work to start

*Emom stop and complete 3 burpees

then 2 sets for quality:

8 SA high pull /es

15m SA OH carry /es

10 cossack squats alt sides

A: Front Squat (20-15-10 @ natural tempo )

every 3:00

We did this rep scheme on christmas eve for those who did it, goal is to improve. A lot of you wouldn’t have done this though.

A: Front Squat (15reps )

A: Front Squat (10reps )

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

10 DB box step overs 22.5/15kg 24/20″

15 burpees

Thursday

January 9th, 2019


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

General movement flow to restore ROM

then

4×5 single arm strict press @11X1/ES

*First set light enough to be warm up the n the last 3 sets actually challenge the wight a bit. Use you weak side as the limiter. Meaning you are going heavy but heavy in relation to your weaker side then match with the stronger side.

A: power clean + hang clean + front squat + push jerk + split jerk (10min to find 1rm of the following complex)

This is a LONG complex focusing on the clean and jerk.

Use the best tech that you possibly can and only life the weight if it allows.

This complex was from last Sat so the few that came along aiming to imrpove. for everyone else have fun with this one.

B: Metcon (No Measure)

20min easy aerobic work: For 20min the clock will be on and you are to just move from machine to machine, spending :30-:90sec on each.

Can add in some running outside and some double under practice too.

Goal is going at just beyond the easy pace but staying below threshold.

Think about going at 70% effort.

Wednesday

January 8th, 2019


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

6min cardio

then into 3 sets:

:15-:30 sec side plank/ES

2 TGU/ES

*quality work here.

A: Bench Press (15-12-9-6-3)

-REST 2MIN BETWEEN SETS-

Starting with some higher volume reps building into some heavier sets but under fatigue.

A: Bench Press (12reps)

A: Bench Press (9reps)

A: Bench Press (6reps)

A: Bench Press (3reps)

B: 50 strict C2B pull ups (Time)

Use a band if unable to get 5+ reps per set

We want the full ROM toaday, so chin over the bar isnt a scale today unless you dont have the ability even with a band to get chest to bar.

Good options today would be ring rows and pull up negatives.

Tuesday – Partner wod

January 7th, 2019


CrossFit MSD – CrossFit

A: Metcon (Time)

Partner WOD: For Time

40 Deadlifts (100/70)

40 Handstand push ups

30 Deadlifts

30 HSPU

20 Deadlifts

20 HSPU

rest 5:00

30 Hang power cleans (50/35)

30 Lateral barbell burpees

20 HPC

20 Lateral burpees

10 HPC

10 Lateral burpees
Scale as needed,

For HSPU if you dont have the ability for these yet, scale to Pike push ups, or back to inclince push ups, trust us this will still be hard.

Make sure we keep good form on our deadlifts, go fast but stay safe!!!

One barbell only between partners.

SPLIT REPS EVENLY.

Monday

January 6th, 2019


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

5min aerobic – nasal breathing only

then

2 sets:

30 bar taps

20 air squats

10 double unders

A: Back Squat (3 X 8 @20×1)

Go every 2:30

Use about 65-75% 1rm for all sets. The weight should be a challenfe 9/10RPE

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

500m row or ski

15 wall balls

50 double unders

400m run
Start on any movement today to keep a good flow with rowers/ski

Saturday

January 4th, 2019


CrossFit MSD – CrossFit

w/up : Warm-up (No Measure)

10min on the clock for general movement flow to restore ROM and aerobic work.

4×5 single arm strict press @ 11X1/es

*first set light enough to be a warm up then the last 3 sets actually challenge the weight a bit. Use you weaker side as the limit though. Meaning you are going heavy but heavy in relation to your weaker side then just match on the stronger side.

A: power clean + hang clean + front squat + push jerk + split jerk (20min to find 1rm of the complex )

This is a long complex focusing on the clean and jerk.

Use the best tech that you possibly can and only lift the weight if form allows.

B: Metcon (AMRAP – Reps)

8min AMRAP:

50/35 cal air bike

50/35cal row

AMRAP double unders in remaining time
Hit it hard, if you know you won’t be getting to the double unders, then reduce the calories to allow you top get there, but it is meant to be HARD.