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%
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
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.
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.
*Quality is the goal here. This will be a tough session, just apply yourself to each movement.
15 rounds of:
3-6 second inhale
3-6 second exhale
3-6 second hold
*Try to breathe into your belly. Nose breathing only.