CrossFit MSD – CrossFit
Warm-up (No Measure)
2-3min general mobility flow then into the DB warm up
4 sets on each arm of:
5 SA DB snatch + 15m OH carry + 5 SA DB push press + 15m OH carry
*Go as heavy as good form allows. this is a sneaky strength session.
*Push press is a slower down than up tempo.
A: Metcon (No Measure)
10 sets NFT, but just intensity and good movement:
12 KB swings 32/24kg
:20 AB or row @ 95% effort
the goal today is going hard and fast on your AB/row spint after your set of KB swings. The KB swings must be UB. pick a weight that challenge you, but allow for this to happen.
there is no score today, but keep a personal track on how many cals you get each set etc.
DO NOT SPRINT AT 100% because you will just die in the ass. The goal is to be able to repeat a high effort over and over. Think 95% max speed.
B: Metcon (No Measure)
10-15min COOL DOWN:
take time to do an easy spin, have a row, go for a walk etc…… Keep moving before you stop. After you have moved for at least 5-10min then you can if needed, hit some stretching, foam roller etc.
Priority is in the easy movement work to finish off.