CrossFit McComb – CrossFit


Warm-up (No Measure)

:30 Seconds

Easy Row

Push-up to Down Dog

Moderate Row

Active Spidermans

Faster Row

Active Samson

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)

Banded Pass Throughs – 1 Minute

Just like a PVC pass through, but with a light tension band. With hands wide, pull the band apart as it passes over the top of the body.

Banded Pull-Aparts – 1 Minute

With arms straight out in front holding onto one side of a light tension band, athletes will pull the band to the bottom of the chest, squeezing the shoulders blades at the finish of each rep. The slower the better.

Banded Good Mornings – 1 Minute

With a soft bend of the knee and the band across the back, athletes will perform a very similar movement to that of the RDL. The hips will travel back while maintaining a neutral spine and relatively vertical shin. A squeeze of the glutes will return athletes to a standing position.

Warm-up (No Measure)


Press & Pull

The lats are the major movers in the pull-up. Often times on the pull-up or the ring row, the biceps can be used more during the pull. Thinking about pressing down on the bar or the rings before pulling will help utilize the lats to the best of their ability.

Movement Prep

10 Seconds Dead Hang

10 Scap Pull-ups

1-3 Strict Pull-ups

3 Pull-ups

Movement Substitutions

Reduce Reps

Ring Rows

Banded Pull-ups

Jumping Pull-ups


The Return

Finding that vertical shin from rep to rep makes for better deadlifts. In this position, the shin should be vertical and athletes should feel a slight stretch of the hamstrings. From this position, all athletes have to do is bend the knees so the barbell rests on the ground right above the loops of the shoe laces.

Press Through the Floor

Instead of thinking about pulling off the floor, think of pressing through the floor.

Movement Prep

5 Pausing Hip Hinges (Hip to Top of Knee)

5 Full Deadlifts


Build to Workout Weight


5 Deadlifts

Warm-up (No Measure)

1 Round

5 Deadlifts

4 Pull-ups

3 Calorie Row

2 Pull-ups

Metcon (AMRAP – Rounds and Reps)

“Half Bad”


30 Deadlifts (135/95)

15 Pull-Ups

20/15 Calorie Row

15 Pull-Ups
Breaking the deadlifts and pull-ups into 3-5 sets will likely help delay this muscular fatigue and make breathing more of a factor. 12-10-8, 10-10-10, or 6-6-6-6-6 are options on the deadlifts, while 5-5-5 or 3-3-3-3-3 will be common options for the pull-ups. Similar to the strategy on Monday, the goal is to choose the rep scheme that allows for athletes to move for as much of the 18 minutes as possible. As much movement as possible.