180820

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

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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)

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