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180817

CrossFit McComb - CrossFitMetcon (AMRAP - Reps)Partner WODCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

CrossFit McComb – CrossFit

Metcon (AMRAP – Reps)

Partner WOD

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

180816

CrossFit McComb - CrossFitLine 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 DistanceWarm-up (No Measure)Kettlebell Ankle Stretch – :45 Seconds Each Side Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe. Squat Hold – 1 Minute Box Jump Movement Prep 10 step ups (5/leg) 5 box jumps Kettlebell Swing Movement Prep...

CrossFit McComb – CrossFit

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

Warm-up (No Measure)

Kettlebell Ankle Stretch – :45 Seconds Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Squat Hold – 1 Minute

Box Jump Movement Prep

10 step ups (5/leg)

5 box jumps

Kettlebell Swing Movement Prep

With a lighter weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings’

5 Kettlebell Swings

Build to workout weight and repeat

Wallball Movement Prep

3 Front Squats

3 Push Press

3 Wallballs

1 Round

100 Meter Run

5 Box Jumps

5 Kettlebell Swings

5 Wallballs

Metcon (AMRAP – Rounds and Reps)

“Free Fall”

AMRAP 20:

200 Meter Run

20 Box Jumps

20 Kettlebell Swings (53/35)

20 Wallballs (20/14)

180815

CrossFit McComb - CrossFitWarm-up (No Measure):30 Seconds Easy Row Jumping Jacks Medium Row Push-up to Down Dog Faster Row Active Spidermans + Air SquatsBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsDouble Under Warm-up (No Measure)Double Under Movement Prep 15 Single Unders 15 High Single Unders 15 Double Taps 15 Double UndersWarm-up (No Measure)Deadlift 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...

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)

Deadlift

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

_ _ _ _ _ _ _

5 Deadlifts

_ _ _ _ _ _ _

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”

AMRAP 15:

60 Double Unders

21/15 Calorie Row

15 Deadlifts (225/155)

180814

CrossFit McComb - CrossFitWarm-up (No Measure):30 Seconds Active Spidermans Active Samson Knuckle Drags Push-up to Down Dog Side Lunges Slow Air SquatsBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsWarm-up (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 – :30 Seconds From hands and knees position, place palms...

CrossFit McComb – CrossFit

Warm-up (No Measure)

:30 Seconds

Active Spidermans

Active Samson

Knuckle Drags

Push-up to Down Dog

Side Lunges

Slow 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

Warm-up (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 – :30 Seconds

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.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Warm-up (No Measure)

Movement Prep – Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

_ _ _ _ _ _ _ _

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

Split Jerk Warm-up (No Measure)

Jerk

Split Jerk

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.

Movement Prep

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 (max reps at 85%)

5 @ 65%

5 @ 75%

max reps at 85%

Warm-up (No Measure)

2 Rounds

Full Complex

Completed with a bar and then with lighter weight than what is being used for the first set

Metcon (Weight)

One complex every 4 minutes

“Big Clean Complex”

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure, we can have athletes begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

180813

CrossFit McComb - CrossFitWarm-up (No Measure):30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Slow Air Squatshttp://comptrain.co/class/workout/monday-8-6-18/Barbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsWarm-up (No Measure)Couch Stretch – :30 Seconds Each Side Banded Walks place the band just below the knee. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats. Row Movement Prep :30 Second Row Sit-ups Movement Prep 5...

CrossFit McComb – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog

Faster Row

Slow Air Squats
http://comptrain.co/class/workout/monday-8-6-18/

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)

Couch Stretch – :30 Seconds Each Side

Banded Walks

place the band just below the knee. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.

Row Movement Prep

:30 Second Row

Sit-ups Movement Prep

5 AbMat Sit-ups

Squats Movement Prep

5 Pausing Air Squats

5 Air Squats

5 Back Squats

Back Squat (3 sets of 5)

These are three challenging working sets for the day, preceded by 2-3 warmup sets. Athletes have the choice to build to something heavy for a set of 5 or choose one weight to work at across the board. Record all weights uses in the three sets.

Warm-up (No Measure)

1 Round

7 Air Squats

6 Sit-ups

5 Calorie Row

Metcon (Time)

“Thin Air”

4 Rounds For Time:

40 Air Squats

30 AbMat Sit-Ups

15/10 Calorie Row

180712

CrossFit McComb - CrossFitA: 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 SquatsB: 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...

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)

AMRAP 5

50/35 Calorie Row

AMRAP Macho Man (135/95)

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

rest 5:00

AMRAP 5

35/25 Calorie Row

AMRAP Macho Man (155/105)

rest 5:00

AMRAP 5

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.

180811

CrossFit McComb - CrossFit31 Heroes (AMRAP - Reps)31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30" / 24" Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.To learn more about 31 Heroes click here

CrossFit McComb – CrossFit

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

180810

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upMax Height Box Jump (Distance)Max Height Box Jumpenter height in inchesMetcon (Time)Partner WOD...

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Max Height Box Jump (Distance)

Max Height Box Jump
enter height in inches

Metcon (Time)

Partner WOD

for time – divide reps evenly

50 power snatches (75/55#)

200m run (both partners)

40 pistols

200m run

50 kb swings (53/35#) Russian

200m run

40 ghds

200m run

50 wall balls (20/14#)

200m run

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)

build to snatch weight

5 snatches

5 pistols (box pistols)

5 kb swings

5 ghd (ab mat)

5 wall balls

180809

CrossFit McComb - CrossFitLine 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 Distancehttp://comptrain.co/class/workout/friday-7-20-18/Warm-up (No Measure)Couch Stretch – 1 Minute Each Leg Child’s Pose – 1 Minute T2B Movement Substitutions toes to righ Knees to Chest Sit-ups GHD Sit-ups Movement Prep 10 Scap Pull-ups 5 Kip Swings 5 Knees to Chest 5 Toes to Bar 1 Round 200 Meter Run 6 Toes to Bar"Cement Mixer" (AMRAP -...

CrossFit McComb – CrossFit

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
http://comptrain.co/class/workout/friday-7-20-18/

Warm-up (No Measure)

Couch Stretch – 1 Minute Each Leg

Child’s Pose – 1 Minute

T2B

Movement Substitutions

toes to righ

Knees to Chest

Sit-ups

GHD Sit-ups

Movement Prep

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

1 Round

200 Meter Run

6 Toes to Bar

“Cement Mixer” (AMRAP – Rounds)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Toes to Bar
score is toes to bar completed over the 7 rounds

180808

CrossFit McComb - CrossFitWarm-up (No Measure):30 Seconds Easy Row Push-up to Down Dog Medium Row Active Spidermans Faster Row Active Samson + Air Squatshttp://comptrain.co/class/workout/wednesday-7-18-18/Warm-up (No Measure)Movement Prep :20 Seconds Row @ 24 Strokes Per Minute :20 Seconds Row @ 26 Strokes Per Minute :20 Seconds Row @ 28 Strokes Per Minute 5 Burpees (Slow and Controlled) 5 Burpees (Slightly Faster, But Still Controlled) 1 Round 1st Minute: :45 Second Row 2nd Minute: :45 Second Burpees"Fortitude" (No Measure)"Fortitude" Alternating On the Minute x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row Odd Minutes – 15 Burpees

CrossFit McComb – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Row

Push-up to Down Dog

Medium Row

Active Spidermans

Faster Row

Active Samson + Air Squats
http://comptrain.co/class/workout/wednesday-7-18-18/

Warm-up (No Measure)

Movement Prep

:20 Seconds Row @ 24 Strokes Per Minute

:20 Seconds Row @ 26 Strokes Per Minute

:20 Seconds Row @ 28 Strokes Per Minute

5 Burpees (Slow and Controlled)

5 Burpees (Slightly Faster, But Still Controlled)

1 Round

1st Minute: :45 Second Row

2nd Minute: :45 Second Burpees

“Fortitude” (No Measure)

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):

Even Minutes – 15/12 Calorie Row

Odd Minutes – 15 Burpees