Tuesday, January 01st, 2019 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

5min aerobic + 5min mobility to restore ROM

3 sets

10 glute bridges

12 goblet squats – moderate weight

15m SA OH carry/ES + 2 strict press + 4 Push press

A: Back Squat (1rm for the day )

Please, form and quality over weight. Meaning if you have the ability to squat below parallel and you go so heavy you start to get shallow on your squat depth, then it is too heavy for you. Same goes if you are forcing depth but don’t have the ROM yet, you squat to a depth that you can handle and just make note of that.

B: Fran (Time)

Thrusters, 95# / 65#
Goal is sub 10min. Goal is really sub 5min. This is a short very intense workout. Scale as needed to acheive this time frame.

Jumping pull ups, banded pull ups etc. Something that allows you to cycle reps quickly and use a weight that you can move and limit rest time.

C: Metcon (No Measure)


12 min on the clock to do easy aerobic work to flush out and get a little extra fitness in.

Time starts at the 10min mark on fran. So you can get in early and start this and get a few extra sneaky minutes in.

Trust us, if you do fran right, you will want the recovery work.