CrossFit McComb – CrossFit

A: Warm-up (No Measure)

:30 Seconds

Easy Row

Push-up to Down Dog

Medium Row

Active Samson

Faster Row

Active Spidermans

Team Relay

Divide the class up into two teams and set cones 50 feet apart. In relay style, athletes will lunge (carrying their rope) 50 feet down and single under 50 feet back. The first team to have all athletes through is the winner. Depending on class size, play 1-3 rounds. Set cone far enough away from start line where the rope will not come in contact with athletes waiting in line.

Pigeon Pose – :30 Seconds Each Leg

note: this was changed from step back lunges to STEP FORWARD lunges

B: Warm-up (No Measure)

Front Rack Dumbbell Lunges

Front Rack Options


1. (preferred) back bell resting on the shoulders, with the front bells pressed together in front of the face.

2. back bell on the shoulders with the front bell just in front of the body.

3. hands on top of the handles, with the bottom of the handle resting on the shoulders.

Movement Prep

6 Bodyweight Lunges (front)

Establish Front Rack Position

6 Front Rack Dumbbell Lunges (FRONT) (With lighter weight)

Double Unders

15 low/fast single unders

15 high/slow single unders

15 thigh double taps

15 double unders

C: Warm-up (No Measure)

1 Round

Performed with lighter weight:

:15 Seconds Dumbbell Front Rack Lunges (step forward)

:15 Seconds Single Unders

:15 Seconds Row

Build to workout weight

1 Round

:15 Seconds Dumbbell Front Rack Lunges (step forward)

:15 Seconds Single Unders

:15 Seconds Row

D: Metcon (AMRAP – Reps)

“Liquid Laugh”

5 Rounds:

1 Minute Front Rack Dumbbell Lunges (50’s/35’s) (step forward)

1 Minute Double Unders

1 Minute Calorie Row

1 Minute Rest

The final score is total reps across the five rounds.
To start off each round, athletes will face the dumbbells. The aim here can be to hold on for 40-45 seconds of lunges. It is better to try and stick it out for a big set and have the time to transition to the rope than to go two sets and have a slower transition to the next movement. The rope is the “money maker” of the three. It is here that athletes are able to rack up the most repetitions possible. Keeping the rope spinning for the full minute ensures the most work gets done. Even if transition is a little bit slower here, it is easier to get one more double under than it is to get one more calorie on the rower. Finishing things out with a minute on the rower. There is little to no skill or technique involved here, so the only focus is a solid effort before a minute of rest.