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180831

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up:30 Seconds (No Measure):30 Seconds Active Spidermans Ankle Stretch Active Samson Push-up to Down Dog Air Squats Wide Stance Side LungeSplit Jerk Warm-up (No Measure)Jerk Split Jerk The split jerk is something we perform less commonly than push press or push jerk. Despite the split being the most efficient receiving position, many athletes are able...

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

:30 Seconds (No Measure)

:30 Seconds

Active Spidermans

Ankle Stretch

Active Samson

Push-up to Down Dog

Air Squats

Wide Stance Side Lunge

Split Jerk Warm-up (No Measure)

Jerk

Split Jerk

The split jerk is something we perform less commonly than push press or push jerk. Despite the split being the most efficient receiving position, many athletes are able to lift more in the push press or the push jerk due to the more complicated footwork pattern of the split. For these athletes, the strength is likely there, so the skill will take priority. To find this balanced split position, we can have athletes step back into a lunge. In this position, their front knee should be slightly behind the ankle. The back knee should be just under the back hip with the toe on the ground. When athletes stand up halfway they will find their split jerk position. If they were to lean and fall forward, the foot that moves forward first will likely be the front foot in the receiving position. The biggest fault we see here is a straight back leg which puts most of the weight on the front foot. Making sure the back knee is bent every rep will be important to avoid this. For resetting, athletes will recover their front foot and then back foot.

Movement Prep

2 Strict Press

2 Push Press

2 Push Jerks

Establish Split Position

3 Jumps to Split Position (Thumbs on Shoulders)

3 Jumps to Split Position (Land and Punch Arms Overhead)

3 Split Jerks

Split Jerk Mobility (No Measure)

Front Rack Stretch – 1 Minute

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, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

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.

Split Jerk (1@95%)

3@75%

2@85%

1@95%

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

Partner WOD – alternating rounds

5 Shoulder to overhead, 115/75#

10 Deadlift, 115/75#

15 Box jumps, 24/20″ box

180830

CrossFit McComb - CrossFithttp://comptrain.co/class/workout/thursday-8-23-18/CFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upDouble Under Warm-up (No Measure)Double Under Movement Prep 15 Single Unders 15 High Single Unders 15 Double Taps 15 Double UndersAnnie's on the Run (Time)Primer (no measure) 1 Round 10 Double Unders or Single Unders 5 Sit-ups 100 Meter Run Metcon 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200...

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/thursday-8-23-18/

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

Annie’s on the Run (Time)

Primer (no measure)

1 Round

10 Double Unders or Single Unders

5 Sit-ups

100 Meter Run

Metcon

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run

180829

CrossFit McComb - CrossFithttp://comptrain.co/class/workout/wednesday-8-22-18/30 sec with row (No Measure):30 Seconds Easy Row Active Spidermans Moderate Row Active Samson + Air Squats Faster Row Push-up to Down Dog:20 Seconds (Banded Walks + Hollow/Arch) (No Measure)Banded Walks Right Hollow Hold Banded Walks Left Arch Hold Banded Walks Right Hollow Hold Banded Walks Left Arch HoldWarm-up (No Measure)Couch Stretch – 1 Minute Each Side PVC Pass Throughs – :30 Seconds PVC Overhead Squats – :30 SecondsWallball Movement Prep (No Measure)5 Pausing Squat to Medicine Ball 5 Front Squats 5 Push Press 5 WallballsDumbbell Snatch Movement Prep (No Measure)Each Arm With Lighter Weight: 3...

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/wednesday-8-22-18/

30 sec with row (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson + Air Squats

Faster Row

Push-up to Down Dog

:20 Seconds (Banded Walks + Hollow/Arch) (No Measure)

Banded Walks Right

Hollow Hold

Banded Walks Left

Arch Hold

Banded Walks Right

Hollow Hold

Banded Walks Left

Arch Hold

Warm-up (No Measure)

Couch Stretch – 1 Minute Each Side

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – :30 Seconds

Wallball Movement Prep (No Measure)

5 Pausing Squat to Medicine Ball

5 Front Squats

5 Push Press

5 Wallballs

Dumbbell Snatch Movement Prep (No Measure)

Each Arm With Lighter Weight:

3 Deadlifts

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

_________________

Build to Workout Weight

_________________

6 Alternating Dumbbell Snatches

Toes to Bar Movement Prep (No Measure)

10 Scap Pull-ups

5 Leg Swings (Bent Leg)

5 Leg Swing (Straight Leg)

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Warm-up (No Measure)

Primer

1 Round

6 Calorie Row

5 Wallballs

4 Alternating Dumbbell Snatches

3 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

“Eighteen Wheeler”

AMRAP 18:

12/9 Calorie Assault Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

180828

CrossFit McComb - CrossFithttp://comptrain.co/class/workout/tuesday-8-21-18/Partner Rowling (No Measure)Partner Rowling 1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg...

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/tuesday-8-21-18/

Partner Rowling (No Measure)

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

:30 Seconds (No Measure)

:30 Seconds

Active Spidermans

Ankle Stretch

Active Samson

Pigeon Pose

Air Squats

Wide Stance Side Lunge

Row Drills (No Measure)

Shoe Tie Drill

Sitting on the seat, have athletes reach down as if they were about to tie their shoes. You will find that they need to scoot back on the seat in order to reach down towards the floor.

Beat the Knees

One of the most common faults seen in rowing is that the knees bend before the handle passes over them.

Pull – Punch Drill

Two commands in this drill. This first is PULL. Athletes will pull to their finish position, pausing with the handle at the bottom of the chest, shoulders relaxed, and a slight lean back. Next command is PUNCH. With knees straight, athletes will punch their hands forward and pause with them just past the knee. Next command is PULL, as athletes return to the catch and repeat this segmented cycle for 5 repetitions. Following the 5 repetitions, have athletes row for 30 seconds without segmenting the parts.

Warm-up (No Measure)

1 Round

100 Meters (at estimated average split time)

100 Meters (+2 estimated average split time)

100 Meters (-5 estimated average split time)

2k Row (Time)

Max Effort 2k Row
Summary:

Start – 10 Hard Pulls

First 500 Meters – At Desired Split Time

Middle 1000 Meters – Desired Split Time +2 Seconds

Next 400 Meters – Desired Split Time -5 Seconds

Last 100 Meters – All Out Sprint

180827

CrossFit McComb - CrossFithttp://comptrain.co/class/workout/monday-8-20-18/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 SquatsWarm-up (No Measure)Front Rack Stretch – 1 Minute Wrist Stretch – 1 Minute Air Squat Movement Prep 10 Second Active Bottom Position Hold 5 Pausing Air Squats (Top and Bottom) Push-up...

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/monday-8-20-18/

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

Warm-up (No Measure)

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Air Squat Movement Prep

10 Second Active Bottom Position Hold

5 Pausing Air Squats (Top and Bottom)

Push-up Movement Prep

Establish Hand Position

10 Second Bottom Position Hold

10 Second Top Position Hold

3 Push-ups

Pull-up Movement Prep

10 Scap Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Clean and Jerk Movement Prep

2 Strict Press

2 Push Press

2 Push Jerks

_____________

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Clean and Jerks

______________

Build to 3 Workout Weights

Warm-up (No Measure)

1 Round

100 Meter Run

3 Pull-ups, 6 Push-ups, 9 Air Squats

3 Clean and Jerks

Metcon (3 Rounds for reps)

“Powder Keg”

AMRAP 5:

600 Meter Run

1 Round of Cindy

Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Cindy

Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of Cindy

Max Clean and Jerks (185/135)

1 round of Cindy is:

5 pullups

10 push ups

15 air squats

The score for each round is how many clean and jerks athletes were able to complete.

The weights on the barbell should be something that athletes are capable of completing at least 15, 10, and 5 unbroken repetitions respectively when fresh.

180824

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upMetcon (AMRAP - Rounds)10 min AMRAP 80 singles 200m run partners complete alternating rounds RX+ = 40 doublesMetcon (Time)Rest 5 minutes after the AMRAP- then 60-40-20 db goblet squats (1 - 35/20# db) db sit ups db alt snatches RX+ 60-40-20 pistols ghd sit ups db alt snatches (53-35#)

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Metcon (AMRAP – Rounds)

10 min AMRAP

80 singles

200m run

partners complete alternating rounds

RX+ = 40 doubles

Metcon (Time)

Rest 5 minutes after the AMRAP- then

60-40-20

db goblet squats (1 – 35/20# db)

db sit ups

db alt snatches

RX+

60-40-20

pistols

ghd sit ups

db alt snatches (53-35#)

180823

CrossFit McComb - CrossFithttp://comptrain.co/class/workout/monday-8-13-18-2/30 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 Deadliftstoday, for the barbell warmup do the following: 5 good mornings 5 back squats 5 elbow rotations /arm 5 strict press 5 front squats 5 stiff-legged deadliftsSplit Jerk Mobility (No Measure)Front Rack Stretch – 1 Minute Laying on your chest, place our elbows out in front,...

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/monday-8-13-18-2/

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
today, for the barbell warmup do the following:

5 good mornings

5 back squats

5 elbow rotations /arm

5 strict press

5 front squats

5 stiff-legged deadlifts

Split Jerk Mobility (No Measure)

Front Rack Stretch – 1 Minute

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, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

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.

Split Jerk Warm-up (No Measure)

Jerk

Split Jerk

The split jerk is something we perform less commonly than push press or push jerk. Despite the split being the most efficient receiving position, many athletes are able to lift more in the push press or the push jerk due to the more complicated footwork pattern of the split. For these athletes, the strength is likely there, so the skill will take priority. To find this balanced split position, we can have athletes step back into a lunge. In this position, their front knee should be slightly behind the ankle. The back knee should be just under the back hip with the toe on the ground. When athletes stand up halfway they will find their split jerk position. If they were to lean and fall forward, the foot that moves forward first will likely be the front foot in the receiving position. The biggest fault we see here is a straight back leg which puts most of the weight on the front foot. Making sure the back knee is bent every rep will be important to avoid this. For resetting, athletes will recover their front foot and then back foot.

Movement Prep

2 Strict Press

2 Push Press

2 Push Jerks

Establish Split Position

3 Jumps to Split Position (Thumbs on Shoulders)

3 Jumps to Split Position (Land and Punch Arms Overhead)

3 Split Jerks

Split Jerk (1+@90%)

3@ 70%

2@ 80%

1+@90%

Warm-up (No Measure)

1 Round

5 Hang Power Cleans

5 Front Squats

5 Push Press

Metcon (Time)

“Sky Hook”

3 Rounds For Time:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)
Rather than thinking of it as 20 repetitions, athletes can think of these as sets that add up to 20. This could be something like 10-10 or 8-7-5.

Transitioning from movement to movement: Going 10-9-1 and then going into the front squats is most efficient.

180822

CrossFit McComb - CrossFithttp://comptrain.co/class/workout/wednesday-8-15-18/Warm-up (No Measure):30 Seconds Easy Row Push-up to Down Dog Moderate Row Active Spidermans Faster Row Active SamsonBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsWarm-up (No Measure)Banded Pass Throughs – 1 Minute Just like a PVC pass through, but with a light tension band. With hands wide, pull the band apart as it passes over the top of the body. Banded Pull-Aparts – 1 Minute With arms straight out in front holding onto one side of a light tension band, athletes...

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/wednesday-8-15-18/

Warm-up (No Measure)

:30 Seconds

Easy Row

Push-up to Down Dog

Moderate Row

Active Spidermans

Faster Row

Active Samson

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Warm-up (No Measure)

Banded Pass Throughs – 1 Minute

Just like a PVC pass through, but with a light tension band. With hands wide, pull the band apart as it passes over the top of the body.

Banded Pull-Aparts – 1 Minute

With arms straight out in front holding onto one side of a light tension band, athletes will pull the band to the bottom of the chest, squeezing the shoulders blades at the finish of each rep. The slower the better.

Banded Good Mornings – 1 Minute

With a soft bend of the knee and the band across the back, athletes will perform a very similar movement to that of the RDL. The hips will travel back while maintaining a neutral spine and relatively vertical shin. A squeeze of the glutes will return athletes to a standing position.

Warm-up (No Measure)

Pull-ups

Press & Pull

The lats are the major movers in the pull-up. Often times on the pull-up or the ring row, the biceps can be used more during the pull. Thinking about pressing down on the bar or the rings before pulling will help utilize the lats to the best of their ability.

Movement Prep

10 Seconds Dead Hang

10 Scap Pull-ups

1-3 Strict Pull-ups

3 Pull-ups

Movement Substitutions

Reduce Reps

Ring Rows

Banded Pull-ups

Jumping Pull-ups

Deadlifts

The Return

Finding that vertical shin from rep to rep makes for better deadlifts. In this position, the shin should be vertical and athletes should feel a slight stretch of the hamstrings. From this position, all athletes have to do is bend the knees so the barbell rests on the ground right above the loops of the shoe laces.

Press Through the Floor

Instead of thinking about pulling off the floor, think of pressing through the floor.

Movement Prep

5 Pausing Hip Hinges (Hip to Top of Knee)

5 Full Deadlifts

_____________________

Build to Workout Weight

______________________

5 Deadlifts

Warm-up (No Measure)

1 Round

5 Deadlifts

4 Pull-ups

3 Calorie Row

2 Pull-ups

Metcon (AMRAP – Rounds and Reps)

“Half Bad”

AMRAP 18:

30 Deadlifts (135/95)

15 Pull-Ups

20/15 Calorie Row

15 Pull-Ups
Breaking the deadlifts and pull-ups into 3-5 sets will likely help delay this muscular fatigue and make breathing more of a factor. 12-10-8, 10-10-10, or 6-6-6-6-6 are options on the deadlifts, while 5-5-5 or 3-3-3-3-3 will be common options for the pull-ups. Similar to the strategy on Monday, the goal is to choose the rep scheme that allows for athletes to move for as much of the 18 minutes as possible. As much movement as possible.

180821

CrossFit McComb - CrossFithttp://comptrain.co/class/workout/thursday-8-16-18/Warm-up (No Measure):30 Seconds Easy Row Active Samson Medium Row Push-up to Down Dog Faster Row Active Spidermans Front Rack Stretch – 1 Minute Wrist Stretch – 1 Minute Sandbag Clean Movement 3 Sandbag Deadlifts 3 Sandbag Jump Shrugs 3 Sandbag Cleans AbMat Sit-up Movement Prep Establish Finish Position 5 AbMat Sit-ups Sandbag Reverse Lunge Movement Prep 4 Alternating Bodyweight Reverse Lunges 4 Alternating Sandbag Reverse LungesWarm-up (No Measure)1 Round 100 Meter Row 4 Sandbag Cleans 4 Sandbag Reverse Lunges 4 AbMat Sit-upsMetcon (Time)"Shipwreck" 5 Rounds For Time: 500 Meter Row 10 Sandbag Cleans (50/35) 16 Sandbag...

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/thursday-8-16-18/

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Samson

Medium Row

Push-up to Down Dog

Faster Row

Active Spidermans

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Sandbag Clean Movement

3 Sandbag Deadlifts

3 Sandbag Jump Shrugs

3 Sandbag Cleans

AbMat Sit-up Movement Prep

Establish Finish Position

5 AbMat Sit-ups

Sandbag Reverse Lunge Movement Prep

4 Alternating Bodyweight Reverse Lunges

4 Alternating Sandbag Reverse Lunges

Warm-up (No Measure)

1 Round

100 Meter Row

4 Sandbag Cleans

4 Sandbag Reverse Lunges

4 AbMat Sit-ups

Metcon (Time)

“Shipwreck”

5 Rounds For Time:

500 Meter Row

10 Sandbag Cleans (50/35)

16 Sandbag Reverse Lunges (50/35)

24 AbMat Sit-ups

180820

CrossFit McComb - CrossFithttp://comptrain.co/class/workout/monday-8-13-18/Line Drills (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 DistanceBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsWarm-up (No Measure)Childs Pose on Box – 1 Minute With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and...

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/monday-8-13-18/

Line Drills (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 (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Warm-up (No Measure)

Childs Pose on Box – 1 Minute

With arms together and straight out front on a box, 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.

Box Supported Ankle Stretch – :30 Seconds

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

Wallballs Movement Prep

Establish Distance

5 Front Squats

5 Push Press

5 Wallballs

Box Jumps Movement Prep

6 Step-ups

3 Lower Height Box Jumps

3 Box Jumps

Burpees Movement Prep

3 Establish Landing Position

3 Frog Hops

3 Burpees

Power Snatches Movement Prep

3 High Hang Power Snatches

3 Hang Power Snatches

______________________

Establish Bottom Position

Establish Above the Knee Position

______________________

5 Snatch Deadlifts

3 Power Snatches

Build to workout weight

Metcon (Time)

“Country Mile”

For Time:

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)