Sunday, September 24th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

When you get here, try to get in 5min for some rowing/AB/etc. Don’t just wait around before class today. Start moving.

Quick mobility work to get the body moving then straight into:

:45 plank hold

6-10 cossack squats

x 3 sets


A: Back Squat (3×5)

:3 lower, fast up and :2 at the top.

Last week on this set progression, so if you are feeling it, go as heavy as form allows on your work sets.

Stick to the tempo and good ROM though.

B1: Front rack reverse lunge (14-14-14-14-14)

-Rest :30

Alternating legs each rep. Controlled tempo.

*Progress from last week. Less reps, more weight, good quality.

B2: Handstand Push-ups (5x 10-15)

-rest 1:30 before B1

Tempo reps

:3 lowers + kipping up

If 15s are actually easy for you, then do a deficit.

If 10 is hard for you, scale as needed.

:3 lowers only 5-8 reps

– Pike HSPU (highly recommended)

– Floor seated DB press

– Push ups

*DB press or push ups are both great options. You can even alternate between the two.

If you are scaling the movement to DB press or push ups, just put 0 as the score but fill in the notes.