CrossFit McComb – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Row

Jumping Jacks

Medium Row

Push-up to Down Dog

Faster Row

Active Spidermans + Air Squats

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

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

Warm-up (No Measure)


Arms Close

During movement prep, have athletes hold the bar on their mid shin or at the top of the knee. Cue them to relax their arms and let the bar swing away. Now cue them to pull the bar back in by squeezing the arms close to their side. Repeat for three reps. Being aware of the role the lats play in the deadlift will help athletes keep the bar tight to the body and stay in a safe pulling position during the workout.

Hips Back

What happens at the top of the repetition before the bar returns to the ground is just as important as what happens from the floor. At the completion of the rep, the hips should travels backwards first as opposed to knees driving forwards. Sending the allows for a good bar path and good use of all the leg muscles.

Movement Prep

Establish Set-up Position

Arms Close Drill

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5 Deadlifts

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Build to Lighter Weight


1 Round

15 Double Unders

10 Calorie Row

5 Deadlifts (Lighter Weight)

1 Round

7 Double Unders

5 Calorie Row

3 Deadlifts (Workout Weight)

Metcon (AMRAP – Rounds and Reps)

“Paul Bunyan”


60 Double Unders

21/15 Calorie Row

15 Deadlifts (225/155)