CrossFit McComb – CrossFit

invictus performance 8/29/18

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat


Push up

Pull up

Back Extension


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

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

Push Press (3×5@75% of 1RM)

1 min childs pose on a box

1 min wrist stretch

use 2 sets of 5 to warm up to 75% then


if you don’t have a 1RM push press, use your split jerk 1RM

make sure the bar is resting on your body – dip and drive, using the drive to use your body to throw the bar upwards to initiate the upward movement – not your arms. Also – do NOT lean forward in the dip!

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

300/250 Meter Row

20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)

20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)