180912

CrossFit McComb – CrossFit

Warm-up (No Measure)

Everyone rows

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

Front Squat (3×5@65%)

1 min front rack stretch

1 min wrist stretch

then use 2 sets of 5 to warm up to 65% of 1rm then

3×5@65% of 1RM

if you don’t have a 1RM front squat, use 85% of your back squat 1RM

FOCUS on elbows as HIGH as POSSIBLE – the bar should rest on your body.

kb movement prep (No Measure)

with lighter kb

5 kb deadlifts

5 russians kb swings

5 american kb swings

with metcon weight

3 russian kb swings

3 american kb swings

“Fight Back” (AMRAP – Reps)

5 Rounds:

1 Minute Kettlebell Swings (53/35)

1 Minute Reverse Lunges

1 Minute Calorie Row

1 Minute Rest

The score today is the lowest number of reps in any round of the five rounds. For example, if athletes cumulative reps of the three movements across the five rounds went 75-75-73-68-71, their score would be 68 reps.
row 30 sec warmup

1 min: pigeon pose/childs pose

kb movement prep

primer

20 sec kb swings

20 sec rev lunges

20 sec cal row

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