Tuesday, July 31st, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

Warm-up (No Measure)

15min on the clock RTW at easy-ish effort

:30sec row/run/skip/AB/Ski

After each :30sec effort complete the following:

:10sec hang from bar

:10 sec deep squat hold

:20sec lunge flow type movement

Then getting back onto rower/AB/Ski/Run etc.

Goal is to be warm. get a bit of a huff and puff but be mobile and ready to get after the squats.

A: Back Squat (3×8 @ 20X1)

Go every 2:30

You will have 7min to warm up to your first working set before we put a clock on.

Pick a weight today that is about 7/10 effort, meaning it is tough, but you have room to grow in the coming weeks. Think picking a weight that would be 10/10 if you were to do 10-12 reps.

B: Metcon (AMRAP – Rounds and Reps)


15min AMRAP

10m DB by side walking lunge (tough weight)


10 box jumps (high landing)
Tough lunge weight but good foot and knee control on each rep. Challenge the TGU weight too but good form must be in place before loading it up. In saying this alot of you can try soomething heavier than you currently do 🙂

The box jumps, the goal is landing as high as you can, meaning not hips below parallel. You can use whatever heigh box you like, but the height means nothing, its the quality of the jump that matters.