WOD: Monday

Sunday, July 23rd, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

6min on the clock to row/ab/ski/skip

Then quick hip/lunge flow before getting into squats


Back Squat (3×8)

:3 lower on each rep.

Add weight from last week. About 5%

Accessory work

4-5 sets of:

A1) 20 reverse step lunge standing on 10-25kg plate (alt)

*Hold DB in each hand by sides. Slow and controlled through entire rep

-rest :30

A2) 15-20 false grip ring rows

*No pop of the hips. Keep body in a tight hollow position. Slower down than up is the tempo. Be sure to get rings in contact with the body.

-rest :30

A3) 1min OH hold with barbell @ 50-85% 1rm press

*Be sure to keep your ribs pulled down and avoid over extending. Reduce weight to maintain this position.

-Rest :30

*Quality is the goal here. This will be a tough session, just apply yourself to each movement.

Cool down


15 rounds of:

3-6 second inhale

3-6 hold

3-6 second exhale

3-6 second hold

*Try to breathe into your belly. Nose breathing only.