CrossFit McComb – CrossFit

A: Warm-up (No Measure)

1 Minute Slow Row

20 Knuckle Draggers* (10/side)

10 Air Squats

*one foot in front with toe up, drag knuckles towards ground

:45 seconds Medium Row

10 Active Spidermans (5/side)

10 Air Squats

:30 seconds Faster Row

10 Push-up to Down Dog

10 Air Squats

followed by…

Barbell Warmup (empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Warm-up (No Measure)

Front Rack Stretch – 1:00

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 – 1:00

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 – 10 Repetitions

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. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

C: Warm-up (No Measure)

Movement Prep

Power Clean

10 Second Hold Receiving Position

2 High Hang Power Cleans

2 Hang Cleans

2 Power Cleans

Front Squat

5 Pausing Front Squats

Push Jerk

10 Second Hold Receiving Position

10 Second Hold Dip Position

2 Strict Press

2 Push Press

2 Push Jerk

followed by…

Full Complex with empty bar (pausing in receiving positions):

3 Power Cleans

3 Front Squats

3 Push Jerks

D: Warm-up (No Measure)

Touching all three weights for practice rounds today, with a short transition between to change out weight. Great opportunity to confirm weights for each round, evaluate movement patterns, and iron out strategy on the barbell.

First Weight:

3 Calorie Row

3 Power Cleans

3 Front Squats

3 Push Jerks


Second Weight:

2 Calorie Row

2 Power Cleans

2 Front Squats

2 Push Jerks


Third Weight:

1 Calorie Row

1 Power Clean

1 Front Squat

1 Push Jerk

Have athletes reset barbells to opening weights, stacking extra bumpers out of the way of potential dropping barbells.

WOD Strategy:

Within these short intervals, we can look to have more time to work through the barbell the heavier it gets. Depending on what time the athletes get back to their bar will also determine their strategy. If they are strong with this complex or short on time, going touch and go on the power cleans might get them their best possible score. For much of the group, three quick singles on the power cleans followed by 3 unbroken front squats and 3 unbroken push jerks will be much more sustainable. Striving for consistent movement, minimizing the amount of time the bar spends on the ground.

E: Village People (3 Rounds for reps)


50/35 Calorie Row

AMRAP Macho Man (135/95)

(“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks)

rest 5:00


35/25 Calorie Row

AMRAP Macho Man (155/105)

rest 5:00


20/15 Calorie Row

AMRAP Macho Man (185/135)
With the Push Jerk being the most challenging movement of the three and also the biggest limiting factor, choosing a weight that athletes could do 20+ repetitions, 15+ repetitions, and 10+ repetitions respectively when totally fresh will help ensure the proper stimulus for the workout.

Run groups on separate 5 minute intervals if necessary. The third power clean may not be squat cleaned as the first front squat repetition. Athletes must stand to full extension after their last power clean before beginning the front squats.