Tuesday, September 25th, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

Warm-up (No Measure)

15min on the clock for easy effort RTW work:

:30sec row/ski/ab etc.

:30sec skip/DU practice

5 side plank hip raises/ES (hold top position for :3sec)

10 seated pike leg lifts*


Much harder than they look. Further back you are leaning and your hands are the easier and the closer your hands are towards your feet and further forward you are leaning while keeping chest up the harder it is.

A: Metcon (Calories)

5 sets:

1:30 AB

-Rest 3:00-
Similar to last week, but less sets, longer intervals and the rest to work ratio will be smaller. Goal is going hard and fast for the 1:30 and trying to kep that pace with no more than a 10% drop off in calories per interval. By the last set you should feel like you hve nothing left to give.

B: Metcon (No Measure)

Core/Skill finisher:

3 Sets

:15-:30sec hollow gold (bent hollow to scale)

:15-:30sec arch hold

8-15 TTB* (1 break)

Rest :15-:20sec between movements to be able to keep quality high.
* Work on linking reps. Even if it is just toes to parallel. Dont have to be a full TTB, but want some practice on linking those reps.