CrossFit McComb – CrossFit

A: Warm-up (No Measure)

:30 Seconds

Knuckle Drags

Push-up to Down Dog

Active Samson

Active Spidermans

Cossack Squats

Slow Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

1 minute each

front rack stretch (Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor)

PVC Pass Throughs

B: Warm-up (No Measure)

Snatch & Clean and Jerk

Shrug Down

Thinking about another way to get underneath the barbell in the olympic lifts. It is common to see a very segmented or loopy path underneath the bar. This usually looks like pop of the hips, a shrugs at the shoulders, and then a pull underneath. This choppy approach can lead to press outs and bad lifts when fatigued. To avoid this, we can think of making the shrug an indicator to get the body under. When athletes shrug, that is their indication to get the hips down. When they shrug down under the bar, the lift looks and feels a whole lot smoother.

Movement Prep

3 High Hang Muscle Snatches

3 Hang High Pulls

3 Snatch Drops

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

3 Push Press

3 Push Jerks

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Clean and Jerks


Shrug Up

Not having to get underneath the bar in the thruster, the approach is quite the opposite from above. Rather than getting themselves under the bar quickly, athletes have to get the bar to a locked out position overhead quickly. In this movement, hips opening are now a signal for athletes to shrug up and squeeze their quads and glutes hard. The more muscles that fire, and the faster they do so, the faster the bar gets to the finish position.

Movement Prep

3 Front Squats

3 Push Press

3 Thrusters

Build to workout weight

C: Warm-up (No Measure)

1 Round

3 Snatches

3 Clean and Jerks

3 Thrusters

D: Metcon (Time)


For Time:

30 Snatches (95/65)

30 Clean and Jerks (95/65)

30 Thrusters (95/65)

you MUST use the same weight for all three movements
The weight athletes choose should be light enough to string repetitions together throughout the workout. For the first 60 reps, sets of 5-6 will get the work completed between 10-12 sets with short breaks between. Not bringing the bar back to the ground for the thrusters, athletes can think about getting these done in 3-4 sets. For 3 sets, 10-10-10 or 12-10-8 get the workout completed. For 4 sets, 8-8-7-7 will round out the workout. As always, a plan may fall apart, and that’s ok. Just keep moving and learn from the experience for the next time.