Friday, August 25th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

Get here and spend some time on a rower, bike, skipping etc. Just get moving and get warm.

Then as a group, we will slowly build into your snatch grip RDL as this will be new for most of you. We will also work into the TTBs

Strength/Gymnastics work

A1: Snatch grip RDL (10-10-10)

:3 lowers, :3 up.

Use a moderate weight. Perfect form.

Rest 1:00 before A2.

A2: Toes-To-Bar (3x ME – a few*)

Rest 1:30 before A1

ME minus a few is different for everyone. The intenent is that each set you go just before failure, so you can try repeat within a few reps on each set.

Now, if you are just starting to get the hang of your ttb, then just go for it. ME each set as you will be able to repeat in the sets to come as you are more in a learning phase, than a strength/conditioning phase.

Interval work

Metcon (2 Rounds for calories)

6x :15 max effort AB

-rest 1:15

Score is highest and lowest cals
High power output work. This time domain is very short and should allow you to really go all out on each set.

Really go get after the intervals!!!!

This will still have a level of suck to it as the rests aren’t too long for the effort you are putting in.