(601) 551-0558

180716

CrossFit McComb - CrossFitA: Line Drills + Barbell Warmup (No Measure)Run/Row Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsB: Bench Press (heavy single)Take 13 minutes to establish a Heavy Single these percentages are merely a guide - warmup properly and then try to lift 5# more than your...

CrossFit McComb – CrossFit

A: Line Drills + Barbell Warmup (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Bench Press (heavy single)

Take 13 minutes to establish a Heavy Single

these percentages are merely a guide – warmup properly and then try to lift 5# more than your previous heavy single

8 @ 50%

5 @ 60%

3 @ 70@

1 @ 80%

1 @ 90%

2X1 @ 95-100+%

C: JOHN FLORIO (Time)

For Time

10 Bench Presses (75% BW)

10 Ring Dips

20 Bench Presses (50% BW)

20 Diamond Push-Ups

30 Bench Presses (35% BW)

30 Push-Ups

180713

CrossFit McComb - CrossFitA: 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 Snatch Grip Stiff-Legged DeadliftsB: 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...

CrossFit McComb – CrossFit

A: 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 Snatch Grip Stiff-Legged Deadlifts

B: 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.

C: Squat Snatch Warm up (No Measure)

With PVC Pipe

5 Muscle Snatches (SLOW)

5 OHS

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

D: Metcon (AMRAP – Rounds and Reps)

Partner WOD

squat snatches

E: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Partner a: 10 squat snatches (95/65#)

Partner b: hold barbell in wide grip overhead position

Then

Partner a: 10 pull-ups

Partner b: hang from rig

Partner a may not accumulate reps, unless partner b is holding position

Switch each round

180712

CrossFit McComb - CrossFitMetcon (Time)OCR (45 min cap or end of class whichever comes first): Buy: 30 burpees to a plate 2 rounds of: 1) sandbag throw over the wall x4 2) balance beam x6 3) seated sled pull 4) bucket carry to the 100m & back (53/35#) 5) monkey bars - there & back 6) log carry - to 100m & back 7) med ball over - you under the benches (20/14#) 8) rope/jump/swing *****run around the cones between each obstacle buy out: 30 single arm bottom-up KB press (15 each arm) 35/18#

CrossFit McComb – CrossFit

Metcon (Time)

OCR (45 min cap or end of class whichever comes first):

Buy: 30 burpees to a plate

2 rounds of:

1) sandbag throw over the wall x4

2) balance beam x6

3) seated sled pull

4) bucket carry to the 100m & back (53/35#)

5) monkey bars – there & back

6) log carry – to 100m & back

7) med ball over – you under the benches (20/14#)

8) rope/jump/swing

*****run around the cones between each obstacle

buy out: 30 single arm bottom-up KB press (15 each arm) 35/18#

180711

CrossFit McComb - CrossFitLine Drills + Barbell Warmup (No Measure)Run/Row Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsBench Press (max reps @ 95%)1X5@75% 1X3@85% max reps @ 95%Metcon (Time)600m run 21 bench press (rx+:135/95#; rx:95/65#; s: 74/45#) 21 Russian kb swings (rx+ & rx: 53/35#) 600m run 15...

CrossFit McComb – CrossFit

Line Drills + Barbell Warmup (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Bench Press (max reps @ 95%)

1X5@75%

1X3@85%

max reps @ 95%

Metcon (Time)

600m run

21 bench press (rx+:135/95#; rx:95/65#; s: 74/45#)

21 Russian kb swings (rx+ & rx: 53/35#)

600m run

15 bench press

15 kb swings

600m run

9 bench press

9 kb swings

180710

CrossFit McComb - CrossFitMetcon (Time)21-15-9 BEAR HUG SQUAT / PUSH PRESS then 400M BURDEN CARRY 15-9-5 THRUSTERS / PLANK & PULL THROUGH then 400M BURDEN CARRY 21-15-9 SHOULDER OVER SHOULDER / OVERHEAD WALKING LUNGES then 400M BURDEN CARRY 15-9-5 HANG CLEANS / BURPEE OVER BAG then 400M BURDEN CARRY ***CHOOSE YOUR WEIGHT ACCORDINGLY!!! https://www.facebook.com/bruteforcesandbags/videos/1854353141275087/?utm_source=Brute%20Force%20Sandbag%20Mile%202018%20Participants&utm_campaign=b70fb5748f-EMAIL_CAMPAIGN_2018_05_24_04_03_COPY_01&utm_medium=email&utm_term=0_c55dabbb2c-b70fb5748f-715143309&mc_cid=b70fb5748f&mc_eid=acf9863d29

CrossFit McComb – CrossFit

Metcon (Time)

21-15-9

BEAR HUG SQUAT / PUSH PRESS

then

400M BURDEN CARRY

15-9-5

THRUSTERS / PLANK & PULL THROUGH

then

400M BURDEN CARRY

21-15-9

SHOULDER OVER SHOULDER / OVERHEAD WALKING LUNGES

then

400M BURDEN CARRY

15-9-5

HANG CLEANS / BURPEE OVER BAG

then

400M BURDEN CARRY

***CHOOSE YOUR WEIGHT ACCORDINGLY!!!

https://www.facebook.com/bruteforcesandbags/videos/1854353141275087/?utm_source=Brute%20Force%20Sandbag%20Mile%202018%20Participants&utm_campaign=b70fb5748f-EMAIL_CAMPAIGN_2018_05_24_04_03_COPY_01&utm_medium=email&utm_term=0_c55dabbb2c-b70fb5748f-715143309&mc_cid=b70fb5748f&mc_eid=acf9863d29

180709

CrossFit McComb - CrossFitMetcon (Time)30 wall balls 400m run 30 wall balls 400m run 30 wall balls 400m run with the med ballMetcon (Time)30 wall balls 400m run 30 wall balls 400m run 30 wall balls 400m run with the med ball

CrossFit McComb – CrossFit

Metcon (Time)

30 wall balls

400m run

30 wall balls

400m run

30 wall balls

400m run with the med ball

Metcon (Time)

30 wall balls

400m run

30 wall balls

400m run

30 wall balls

400m run with the med ball

180706

CrossFit McComb - CrossFitA: Warm-up (No Measure):30 Seconds Active Spidermans Cossack Squats Active Samson Air Squats Push-up to Down Dog Banded Side Shuffles Pausing Banded Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats completed with empty barbellB: Bench Press (max reps @ 95%)1x3 @ 70% 1x3 @ 80% Max reps @ 90% Score is reps @ 90%C: Buddy-Buddy (AMRAP - Rounds and Reps)Teams of 3: AMRAP 20: 50 Strict Pull-Ups 75 Bench Press (135/95) 50 Calorie RowMetconMetcon (AMRAP - Rounds and Reps)2-person Team

CrossFit McComb – CrossFit

A: Warm-up (No Measure)

:30 Seconds

Active Spidermans

Cossack Squats

Active Samson

Air Squats

Push-up to Down Dog

Banded Side Shuffles

Pausing Banded Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

B: Bench Press (max reps @ 95%)

1×3 @ 70%

1×3 @ 80%

Max reps @ 90%

Score is reps @ 90%

C: Buddy-Buddy (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20:

50 Strict Pull-Ups

75 Bench Press (135/95)

50 Calorie Row

Metcon

Metcon (AMRAP – Rounds and Reps)

2-person Team

180705

CrossFit McComb - CrossFitMetcon (No Measure)20 minute EMOM M1: 12/10 calorie Row M2: 20 Sit-ups M3: 100m Run M4: 100 ft (across the gym left to right & back) Farmer carry (50/35#)

CrossFit McComb – CrossFit

Metcon (No Measure)

20 minute EMOM

M1: 12/10 calorie Row

M2: 20 Sit-ups

M3: 100m Run

M4: 100 ft (across the gym left to right & back) Farmer carry (50/35#)

180704

CrossFit McComb - CrossFit7/4/1776 (Time)7 Rounds of: 4 Cleans (rx+: 225/155#) (rx:185/125#) 17 Push-ups then immediately after the 7 rounds do, 76 Wall Balls 242 Single Unders (the age of the US, in 2018)

CrossFit McComb – CrossFit

7/4/1776 (Time)

7 Rounds of:

4 Cleans (rx+: 225/155#) (rx:185/125#)

17 Push-ups

then immediately after the 7 rounds do,

76 Wall Balls

242 Single Unders (the age of the US, in 2018)

180703

CrossFit McComb - CrossFitMetcon (Time)Buy in: 400m pizza delivery with a plate (25/15#) 3 rounds 1) Rope climb -lava-rope climb ****5 burpee slam/med balls 2) over wall x4 **** 3) sliding hold - there & back **** 4) bucket carry around cones in grass (53/35#) - bear hug- nothing under the bottom **** 5) sledge hammer strikes to tire x5 **** 6) tire run - there & back **** 7) monkey bars with rings **** buy out (NOT part of your time): 50ft pinch grip carry RULES 1. use the 5 ft marked area of the gym 2. start with...

CrossFit McComb – CrossFit

Metcon (Time)

Buy in: 400m pizza delivery with a plate (25/15#)

3 rounds

1) Rope climb -lava-rope climb

****5 burpee slam/med balls

2) over wall x4

****

3) sliding hold – there & back

****

4) bucket carry around cones in grass (53/35#) – bear hug- nothing under the bottom

****

5) sledge hammer strikes to tire x5

****

6) tire run – there & back

****

7) monkey bars with rings

****

buy out (NOT part of your time):

50ft pinch grip carry

RULES

1. use the 5 ft marked area of the gym

2. start with 10# plate in each hand

3. if you fail between 5ft lines, go back to the previous 5ft line and continue

4. MUST complete the 50ft with each of the following weights in this order: 10#, 15#, 25#, 35#, 45#, 55#

5. Buy out has a separate score: which is the heaviest weight you successfully carried 50ft

Metcon (Calories)

Buy out : heaviest 50ft pinch grip carry
enter weight in pounds even though it says calories