CrossFit McComb – CrossFit

30 Second Warm Up w/Barbell Warmup (Snatches) (No Measure)

:30 Seconds

Active Spidermans

Knuckle Drags

Push-up to Down Dog

Side Lunges

Active Samson

Air Squats

PVC Pass Throughs

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Squat Snatch Warm up (No Measure)

With PVC Pipe

5 Muscle Snatches (SLOW)


5 BTN Strict Presses

5 Sotts Presses

5 Snatch Balances

5 Snatch Drops

5 Power Snatches

5 Squat Snatches

With a bar

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

2 High Hang Squat Snatches

2 Hang Squat Snatches

2 Squat Snatches

Squat Snatch Mobility (No Measure)

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Squat Snatch (max reps @ 85%)

5 @ 65%

5 @ 75%

max reps at 85%

If your 1RM is less than 35#

10 min EMOM

min 1-9: 3 reps @ 1rm

min 10: max reps @ 1rm

Muscle Up Scales (No Measure)



Banded MU (see false grip video)

Banded basket drill (see false grip video)

Strict pull-up + Dip (see false grip video)

Box Ring MU (see box rox video)

Jumping (see box rox video)

RIng Thing

Ring MU Turnovers


Burpee Pullup

Jumping Bar Muscle-up

Chest to Bar Pullup

Combination of Dip/Pullup OR Pushup/Pullup



Amanda (Time)

Snatch, 135#/95#