CrossFit McComb – CrossFit

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

Back Squat (5 sets of 3)

On the back squat and the front rack lunges, athletes have the option to either build to something heavy across their sets or stay at a challenging weight throughout.

Front Rack Lunge (3 sets of 12)

For the front rack reverse lunges, athletes will complete six repetitions one leg and the six the other, taking the bar out of a rack.

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

Sore Subject (1 Rounds for reps)

Alternating Tabata x 8 Minutes:

Back Squat (45/35)

Double Unders
8 Rounds:

:20 Seconds Back Squats

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Score today is the lowest number of repetitions across the 8 rounds of each movement. For example, if athletes get 12 back squats for the first 7 rounds, but 14 for the last round, their score for the back squats is 12. Same goes for the double unders.