CrossFit McComb – CrossFit

A: Warm-up (No Measure)

:30 Seconds

Active Spidermans

Front Rack Stretch

Slow Stiff Legged Deadlifts

Active Samson

Wrist Stretch

Slow Front Squats

Push-up to Down Dog

Chest Stretch

Slow Push Press

Warm-up (No Measure)

Rope Climb

Hips to Hands

Better pulls lead to less pulls.

* think about bringing the hips to the hands in the clamping

* Only when athletes stand fully with the legs should they move their hands up the rope

Movement Prep

3 Foot Locks

2 Foot Lock + Stand + Reach

1 Rope Climb

Movement Substitutions

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)



No matter if athletes jump up or step up their burpees, today is all about finding a robotic tempo that won’t slow from rep 1 to rep 85 or 90.

Movement Prep

5 Burpees

Clean and Jerk

Movement Prep

3 High Hang Power Cleans

3 Strict Press

3 Hang Power Cleans

3 Push Press

3 Power Cleans

3 Push Jerks

3 Clean and Jerks

Build to workout weight

Warm-up (No Measure)

1 Round

3 Clean and Jerks

100 Meter Run

1 Rope Climb

3 Burpees

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
obviously time will be an issue for some – scale according to your fitness level and time available