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180807

CrossFit McComb - CrossFitLine Drills + Barbell Warmup (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 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsWarm-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...

CrossFit McComb – CrossFit

Line Drills + Barbell Warmup (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

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

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.

PVC Pass Throughs – :45 Seconds


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Wrist Stretch – :45 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.

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 (heavy single)

from rack

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1 Rope Climb

12 Double Dumbbell Push Press (50/35)

1 Rope Climb

100 Meter Sand Bag Run (40/25)
http://comptrain.co/class/workout/thursday-7-12-18/

180806

CrossFit McComb - CrossFitBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftshttp://comptrain.co/class/workout/monday-7-16-18/Back Squat (5 sets of 3) On the back squat and the front rack lunges, athletes have the option to either build to something heavy across their sets or stay at a challenging weight throughout.Front Rack Lunge (3 sets of 12)For the front rack reverse lunges, athletes will complete six repetitions one leg and the six the other, taking the bar out of a rack.Double Under Warm-up (No Measure)Double Under Movement Prep 15 Single...

CrossFit McComb – CrossFit

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
http://comptrain.co/class/workout/monday-7-16-18/

Back Squat (5 sets of 3)

On the back squat and the front rack lunges, athletes have the option to either build to something heavy across their sets or stay at a challenging weight throughout.

Front Rack Lunge (3 sets of 12)

For the front rack reverse lunges, athletes will complete six repetitions one leg and the six the other, taking the bar out of a rack.

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

Sore Subject (1 Rounds for reps)

Alternating Tabata x 8 Minutes:

Back Squat (45/35)

Double Unders
8 Rounds:

:20 Seconds Back Squats

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Score today is the lowest number of repetitions across the 8 rounds of each movement. For example, if athletes get 12 back squats for the first 7 rounds, but 14 for the last round, their score for the back squats is 12. Same goes for the double unders.

180803

CrossFit McComb - CrossFitWarm-up (No Measure):30 Seconds Easy Row Active Spidermans Medium Row Active Spidermans Faster Row Active Samson Pigeon Pose - 30 sec each leg childs pose - 1 minhttp://comptrain.co/class/workout/friday-7-6-18/ note: changed kb swing to box jumpsWarm-up (No Measure)Rehearsal 1 Round 10 Calorie Row 10 Box Jumps 10 Calorie Row 100 Meter Wreck Bag Run Team Totals. 5 Reps or 50 Meters Per Partner.Metcon (AMRAP - Rounds and Reps)Teams of 2, AMRAP 20: 35/25 Calorie Row 50 Box Jumps 35/25 Calorie Row 200 Meter Sand Bag Run (40/25)

CrossFit McComb – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Spidermans

Faster Row

Active Samson

Pigeon Pose – 30 sec each leg

childs pose – 1 min
http://comptrain.co/class/workout/friday-7-6-18/

note: changed kb swing to box jumps

Warm-up (No Measure)

Rehearsal

1 Round

10 Calorie Row

10 Box Jumps

10 Calorie Row

100 Meter Wreck Bag Run

Team Totals. 5 Reps or 50 Meters Per Partner.

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

35/25 Calorie Row

50 Box Jumps

35/25 Calorie Row

200 Meter Sand Bag Run (40/25)

180802

CrossFit McComb - CrossFitA: Warm-up (No Measure)Three Legged Race Split class into two teams and set-up cones 50 feet apart from each other. Each team will be grouped into pairs, with the pairs inside legs attached with bands, tape, or another object that does the trick. Teams will complete three rounds (listed below) as fast as they can. The first team to have all pairs complete the three rounds is the winner. Round 1: 50ft. Run Down 5 Partner Air Squats 50ft. Run Back Round 2: 50ft. Hop Down 3 Partner Burpees 50ft. Hop Back Round 3: 50ft. Run Down...

CrossFit McComb – CrossFit

A: Warm-up (No Measure)

Three Legged Race

Split class into two teams and set-up cones 50 feet apart from each other. Each team will be grouped into pairs, with the pairs inside legs attached with bands, tape, or another object that does the trick. Teams will complete three rounds (listed below) as fast as they can. The first team to have all pairs complete the three rounds is the winner.

Round 1:

50ft. Run Down

5 Partner Air Squats

50ft. Run Back

Round 2:

50ft. Hop Down

3 Partner Burpees

50ft. Hop Back

Round 3:

50ft. Run Down

5 Partner Push-ups

50ft. Run Back

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats
http://comptrain.co/class/workout/tuesday-6-26-18/

Warm-up (No Measure)

Kettlebell Ankle Stretch – :30 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 – :30 Seconds

Using a the kettlebell on the ground to pull the body into position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.

Banded Walks

10 steps in each direction and 10 squats.

Warm-up (No Measure)

KB

Movement Prep

With lighter weight:

5 Kettlebell Deadlifts

5 Russian Swings

5 Russian Swings (Object Underneath)

5 Full Swings

Front squat

Movement Prep

Establish Front Rack Position

5 Pausing Front Squats

Build to lighter weight

Rehearsal

1 Round

Completed with lighter kettlebell and barbell:

5 Front Squat

5 Kettlebell Swings

100 Meter Run

Build to workout weight

1 Round

5 Front Squat

5 Kettlebell Swings

100 Meter Run

Metcon (Time)

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run

180801

CrossFit McComb - CrossFitA: Warm-up (No Measure):30 Seconds Active Spidermans Front Rack Stretch Slow Stiff Legged Deadlifts Active Samson Wrist Stretch Slow Front Squats Push-up to Down Dog Chest Stretch Slow Push Presshttp://comptrain.co/class/workout/wednesday-7-4-18/Warm-up (No Measure)Rope Climb Hips to Hands Better pulls lead to less pulls. * think about bringing the hips to the hands in the clamping * Only when athletes stand fully with the legs should they move their hands up the rope Movement Prep 3 Foot Locks 2 Foot Lock + Stand + Reach 1 Rope Climb Movement Substitutions Seated Rope Pulls (2:1 Ratio) 1/2 Rope Climbs (2:1...

CrossFit McComb – CrossFit

A: Warm-up (No Measure)

:30 Seconds

Active Spidermans

Front Rack Stretch

Slow Stiff Legged Deadlifts

Active Samson

Wrist Stretch

Slow Front Squats

Push-up to Down Dog

Chest Stretch

Slow Push Press
http://comptrain.co/class/workout/wednesday-7-4-18/

Warm-up (No Measure)

Rope Climb

Hips to Hands

Better pulls lead to less pulls.

* think about bringing the hips to the hands in the clamping

* Only when athletes stand fully with the legs should they move their hands up the rope

Movement Prep

3 Foot Locks

2 Foot Lock + Stand + Reach

1 Rope Climb

Movement Substitutions

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

Burpees

Tempo

No matter if athletes jump up or step up their burpees, today is all about finding a robotic tempo that won’t slow from rep 1 to rep 85 or 90.

Movement Prep

5 Burpees

Clean and Jerk

Movement Prep

3 High Hang Power Cleans

3 Strict Press

3 Hang Power Cleans

3 Push Press

3 Power Cleans

3 Push Jerks

3 Clean and Jerks

Build to workout weight

Warm-up (No Measure)

1 Round

3 Clean and Jerks

100 Meter Run

1 Rope Climb

3 Burpees

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
obviously time will be an issue for some – scale according to your fitness level and time available