CrossFit McComb – CrossFit
CFMc Warmup (No Measure)
Run 400m/Row 500m
15 sec Sampson stretch each side
10 reps each of:
Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up
:30 Seconds (No Measure)
Push-up to Down Dog
Wide Stance Side Lunge
Split Jerk Warm-up (No Measure)
The split jerk is something we perform less commonly than push press or push jerk. Despite the split being the most efficient receiving position, many athletes are able to lift more in the push press or the push jerk due to the more complicated footwork pattern of the split. For these athletes, the strength is likely there, so the skill will take priority. To find this balanced split position, we can have athletes step back into a lunge. In this position, their front knee should be slightly behind the ankle. The back knee should be just under the back hip with the toe on the ground. When athletes stand up halfway they will find their split jerk position. If they were to lean and fall forward, the foot that moves forward first will likely be the front foot in the receiving position. The biggest fault we see here is a straight back leg which puts most of the weight on the front foot. Making sure the back knee is bent every rep will be important to avoid this. For resetting, athletes will recover their front foot and then back foot.
2 Strict Press
2 Push Press
2 Push Jerks
Establish Split Position
3 Jumps to Split Position (Thumbs on Shoulders)
3 Jumps to Split Position (Land and Punch Arms Overhead)
3 Split Jerks
Split Jerk Mobility (No Measure)
Front Rack Stretch – 1 Minute
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 Minute
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 – 1 Minute
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.
Split Jerk (1@95%)
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
Partner WOD – alternating rounds
5 Shoulder to overhead, 115/75#
10 Deadlift, 115/75#
15 Box jumps, 24/20″ box