CrossFit MSD – CrossFit
Warm-up (No Measure)
5min mobility flow
10 band good mornings (slow and controlled)
15m slow bear crawl
x 3 sets
Then warming up into strength/conditioning circuit. Build up to first working weight.
5 sets of:
A1) Deadlift 5 reps (start moderate and build to heavy)
A2) Box jumps 10-15 reps (read notes below)
A3) 10-20 jumping lunges (read notes)
-rest 3min (during rest, keep moving around, have an easy row or bike, get yourself feeling fresh to go again heavier and better)
*For the DL the tempo is :3 lower, NO touch and go but no more than :2 reset.
*On the BJ, the goal isn’t just getting them done, but to try to actually land higher on the box than normal. The time it takes doesn’t really matter. Allow up to 1:30 to complete the reps. Big jump, land high then step down. Don’t land in the bottom or close to of a squat. Use whatever box height you wish. Hint, higher isn’t better if you aren’t landing high.
*For the jumping lunge, the goal isn’t just to rush through the reps like you would in a wod, but to actually jump and athletically switch legs mid air and land soft going straight into the next rep. You don’t have to jump as high as possible, but more than normally needed in a wod.
If you are very competent in these, hold 10/5kg DB each hand by sides.