(601) 551-0558

180914

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 upMetcon (No Measure)Every 1 minute, for 6 minutes (2 sets of each) Technique Work: Station 1 – 5 T2B - Focus on pushing down on the bar - engage your LATS Station 2 – 10 GHDs - focus on touching something behind you - a med ball or the floor Station 3: 5 Ring Dips...

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

Metcon (No Measure)

Every 1 minute, for 6 minutes (2 sets of each) Technique Work:

Station 1 – 5 T2B – Focus on pushing down on the bar – engage your LATS

Station 2 – 10 GHDs – focus on touching something behind you – a med ball or the floor

Station 3: 5 Ring Dips – use a band if necessary – rings MUST touch your shoulders or biceps

Thruster Movement Prep (No Measure)

3 Front Squat

3 Push Press

3 Thrusters

Pull up Warm up (No Measure)

10 scap pull ups

5 kips

5 pull ups

Partner Frannish (Time)

400m Partner Run

Alt Fran

21-21-15-15-9-9

(each partner does 21-15-9 of both movements)

thrusters (Rx+ 95/65, Rx:75/55#)

pull ups

400m Partner Run

Alt Fran

400m Partner Run

180913

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 DistanceBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsSMB (2 Rounds for reps)6 minute AMRAP 9 deadlifts 135/95# 13 hang power cleans 88 double unders Rest 2 minutes – change weight in the rest 6 minute AMRAP 5 snatches...

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

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

SMB (2 Rounds for reps)

6 minute AMRAP

9 deadlifts 135/95#

13 hang power cleans

88 double unders

Rest 2 minutes – change weight in the rest

6 minute AMRAP

5 snatches 95/65#

12 OHS

16 pull ups

180912

CrossFit McComb - CrossFitWarm-up (No Measure)Everyone rowsLine 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 DistanceBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsFront Squat (3x5@65%)1 min front rack stretch 1 min wrist stretch then use 2 sets of 5 to warm up to 65% of 1rm then 3x5@65% of 1RM...

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

180911

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 upBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsDana (Time)For time: 1 mile run 50 body weight deadlifts 1 mile run Completed in memory of Dana Hannon, 29 of Wickoff, NJ , who lost his life on Sept 11, 2001....

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

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

Dana (Time)

For time:

1 mile run

50 body weight deadlifts

1 mile run

Completed in memory of Dana Hannon, 29 of Wickoff, NJ , who lost his life on Sept 11, 2001.

https://www.firehero.org/fallen-firefighter/dana-rey-hannon/

http://www.legacy.com/sept11/story.aspx?personid=146350

180910

CrossFit McComb - CrossFit30 sec with row (No Measure):30 Seconds Easy Row Active Spidermans Moderate Row Active Samson + Air Squats Faster Row Push-up to Down DogBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsPush Press (3x5 @ 65% 1RM)1 min childs pose on a box 1 min wrist stretch use 2 sets of five to warm up to 65% 1RM then: 3x5 @ 65% of 1RM if you don't have a 1RM push press in Wodify, use your split jerk 1RM that we established...

CrossFit McComb – CrossFit

30 sec with row (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson + Air Squats

Faster Row

Push-up to Down Dog

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 @ 65% 1RM)

1 min childs pose on a box

1 min wrist stretch

use 2 sets of five to warm up to 65% 1RM then:

3×5 @ 65% of 1RM

if you don’t have a 1RM push press in Wodify, use your split jerk 1RM that we established last week

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!

DB Snatch Warm-up (No Measure)

Alternating Dumbbell Snatches

Zip the Coat

It is common on the dumbbell snatch for the bell to swing out and away from the body, Pretending to zip up the jacket of a coat will help keep the weight close to the body. The closer the weight is to the body is, the lighter it will feel.

Switching Hands

There are several ways to switch hands on the alternating dumbbell snatch. The first option is to place the dumbbell back on the ground between each rep and switch hands there. The second option would be to switch hands in the air, ideally just in front of the face.

Each arm with Light Weight

5 Deadlifts

5 High Pulls

3 Strict Presses

6 alt Dumbbell Snatches

Warm-up (No Measure)

Primer

1 rd with metcon weight

6 alt db snatches

5 wall balls

4 cal row

3 burpee box jump

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

60 Dumbbell Snatches (50/35)

50 Wallballs (20/14)

40/30 Calorie Row

30 Burpee Box Jumps (24/20)

180907

CrossFit McComb - CrossFitPartner Karen (Time)Partner Karen 300 wall basis Can switch wherever Every time you break/switch, you (the person that just finished doing wall balls) must run 100m. No reps can be completed while a partner is running

CrossFit McComb – CrossFit

Partner Karen (Time)

Partner Karen

300 wall basis

Can switch wherever

Every time you break/switch, you (the person that just finished doing wall balls) must run 100m. No reps can be completed while a partner is running

180906

CrossFit McComb - CrossFitinvictus 8/20 - Performance:30 Seconds (No Measure):30 Seconds Active Spidermans Ankle Stretch Active Samson Pigeon Pose Air Squats Wide Stance Side LungeBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsThruster Movement Prep (No Measure)3 Front Squat 3 Push Press 3 ThrustersPull-up Movement Prep (No Measure)10 Scap Pull-ups 10 Second Hollow Hold on Bar 10 Second Arch Hold on Bar 5 Kip Swings 1-3 Strict Pull-ups 3 Pull-upsWarm-up (No Measure)Primer 100m row 5 thrusters 3 pull upsJackie (Time)For Time: 1000m Row 50 Thrusters,...

CrossFit McComb – CrossFit

invictus 8/20 – Performance

:30 Seconds (No Measure)

:30 Seconds

Active Spidermans

Ankle Stretch

Active Samson

Pigeon Pose

Air Squats

Wide Stance Side Lunge

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

Thruster Movement Prep (No Measure)

3 Front Squat

3 Push Press

3 Thrusters

Pull-up Movement Prep (No Measure)

10 Scap Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Warm-up (No Measure)

Primer

100m row

5 thrusters

3 pull ups

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Warm-up (No Measure)

Accessory Work – no measure – but do not SKIP IT

Three sets of:

8 Bulgarian Split Squats per leg @ 3111

(down 3, hold 1, up 1, rest 1)

https://youtu.be/W5H-0DMiclY

Rest 45 seconds after each leg

9 Strict Handstand Push-Ups @ 2011

(down 2, hold 0, up 1, rest 1)

(if you aren’t capable of strict hspu see the scaling on the board)

Rest 90 seconds

180905

CrossFit McComb - CrossFithttps://www.crossfitinvictus.com/wod/august-21-2018-performance/B: Barbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsCFMc 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 upC: 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...

CrossFit McComb – CrossFit

https://www.crossfitinvictus.com/wod/august-21-2018-performance/

B: 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

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

C: 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.

D: 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

E: Split Jerk (1@100+%)

2@80%

1@90%

1@100+%

Burpee Movement Prep (No Measure)

3 push ups

3 bottom positions

3 frog jumps

3 burpees

F: Desire (AMRAP – Reps)

For max reps:

5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Can you get 80 reps in the 5 minutes?

G: Warm-up (No Measure)

Accessory Work

Every 2 minutes, for 12 minutes (2 sets) of:

Station 1 – Supine Ring Rows x 8 reps @ 2111 (down 2, hold 1, up 1, hold 1)

Station 2 – Reverse Snow Angels x 12 reps

Station 3 – Hollow Hold x 45-60 seconds

180804

AnnouncementsCurrently, the Wed 530am class is meeting. However, I strongly encourage you to use your best judgement as to whether it is safe for YOU to drive due to the weather conditions at that time. The remaining classes will be determined as we see what tomorrow looks like... please continue to check Facebook, wodify, or text me at 6015510558 to see if there have been any changes to the Wed scheduleCrossFit McComb - CrossFithttps://www.crossfitinvictus.com/wod/august-17-2018-performance/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...

Announcements

Currently, the Wed 530am class is meeting. However, I strongly encourage you to use your best judgement as to whether it is safe for YOU to drive due to the weather conditions at that time. The remaining classes will be determined as we see what tomorrow looks like… please continue to check Facebook, wodify, or text me at 6015510558 to see if there have been any changes to the Wed schedule

CrossFit McComb – CrossFit

https://www.crossfitinvictus.com/wod/august-17-2018-performance/

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)

Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Rope Climb Technique Work – no more than 4 ascents

Station 2 – Freestanding Handstand Hold Work

(use partner assists to learn balance points and accumulate time upside down)

Station 3: Alternating Pistols x 10 reps

(if you’re proficient, add weight with a kettlebell)

Metcon (AMRAP – Reps)

Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – 200/150 Meters of Rowing

Minute 2 – 10 wall balls

Minute 3 – 15 ab mat sit ups

Minute 4 – 30-Second Front Leaning Rest on Rings)
row & front leaning rest are 1 rep – if you start them before time is called you may finish them and count the rep

180903

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 upSplit 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...

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

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.

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

Clean and Jerk Movement Prep (No Measure)

2 Strict Press

2 Push Press

2 Push Jerks

_____________

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Clean and Jerks

Warm-up (No Measure)

Primer

1 rd with light weight

4 deadlifts

3 HPC

2 push jerk

1 rd with metcon weight

3 deadifts

2 HPC

1 push jerk

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here