Month: October 2018

CrossFit McComb - CrossFitThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsBarbell 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 (heavy single)Metcon (Time)Halloween WOD 10 rds 3 hspu 1 alternating pistols (1 each leg) 3 lunges (each leg) 1 legless rope climb 3 over the box jumps 1 wall jump 3 extensions of the back 1 elbows to knees 3 non kipping pull ups

CrossFit McComb – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

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 (heavy single)

Metcon (Time)

Halloween WOD

10 rds

3 hspu

1 alternating pistols (1 each leg)

3 lunges (each leg)

1 legless rope climb

3 over the box jumps

1 wall jump

3 extensions of the back

1 elbows to knees

3 non kipping pull ups

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 deadliftsPush Press (heavy single)Run test wod (2 Rounds for time)Run 1.5 miles Rest 5 minutes Run .5 miles Round/Score 1: 1.5 miles time Round/Score 2: .5 mile time

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

Push Press (heavy single)

Run test wod (2 Rounds for time)

Run 1.5 miles

Rest 5 minutes

Run .5 miles

Round/Score 1: 1.5 miles time

Round/Score 2: .5 mile time

CrossFit McComb - CrossFitWarm-up (No Measure)pose running drill https://www.facebook.com/runrxfit/videos/2256517594585106/?t=0CFMc 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 deadliftsBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops...

CrossFit McComb – CrossFit

Warm-up (No Measure)

pose running drill

https://www.facebook.com/runrxfit/videos/2256517594585106/?t=0

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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

CrossFit McComb - CrossFitWarm-up (No Measure)POSE RUNNING DRILL https://www.facebook.com/runrxfit/videos/2183417295237320/?t=15Metcon (Time)In teams of two, alternating each movement, complete ten rounds of: 10 Dumbbell Hang "Clusters" 20 Dumbbell Box Step-Overs (24″/20″) 400 Meter Run (Partner A performs 10 hang "Clusters"; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner B performs 10 hang "Clusters"; etc…. A "Cluster" is a Clean into a Thruster)

CrossFit McComb – CrossFit

Warm-up (No Measure)

POSE RUNNING DRILL https://www.facebook.com/runrxfit/videos/2183417295237320/?t=15

Metcon (Time)

In teams of two, alternating each movement, complete ten rounds of:

10 Dumbbell Hang “Clusters”

20 Dumbbell Box Step-Overs (24″/20″)

400 Meter Run

(Partner A performs 10 hang “Clusters”; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

CrossFit McComb - CrossFitWarm-up (No Measure)POSE RUNNING DRILL https://www.facebook.com/runrxfit/videos/2266960483333474/30 sec v2 (No Measure):30 Seconds Quad Stretch Straight Leg Kicks Jumping Jacks Active Spidermans Air Squats Easy Single Unders Active Samson Push-up to Down Dog Higher Single UndersBarbell 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 (1@95%)5@75% of 1RM 3@85% of 1RM 1@95% of 1RMAnnie (Time)50-40-30-20-10 Double-unders Sit-upsscale: 3x singles

CrossFit McComb – CrossFit

Warm-up (No Measure)

POSE RUNNING DRILL

https://www.facebook.com/runrxfit/videos/2266960483333474/

30 sec v2 (No Measure)

:30 Seconds

Quad Stretch

Straight Leg Kicks

Jumping Jacks

Active Spidermans

Air Squats

Easy Single Unders

Active Samson

Push-up to Down Dog

Higher Single Unders

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 (1@95%)

5@75% of 1RM

3@85% of 1RM

1@95% of 1RM

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
scale: 3x singles

CrossFit McComb - CrossFitWarm-up (No Measure)POSE RUNNING DRILL https://www.facebook.com/runrxfit/videos/306131646881417/?t=0Line 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 deadliftsMetcon (Time)15-12-9 Thrusters (135/95#) BurpeesMetcon (No Measure)Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x...

CrossFit McComb – CrossFit

Warm-up (No Measure)

POSE RUNNING DRILL

https://www.facebook.com/runrxfit/videos/306131646881417/?t=0

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

Metcon (Time)

15-12-9

Thrusters (135/95#)

Burpees

Metcon (No Measure)

Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0

Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 30 seconds

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 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 upPush Press (1@95%)5@75% of 1RM 3@85% of 1RM 1@95% of 1RMMetcon (AMRAP - Reps)"Clothesline" AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses...

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

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

Push Press (1@95%)

5@75% of 1RM

3@85% of 1RM

1@95% of 1RM

Metcon (AMRAP – Reps)

“Clothesline”

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

…

Up by (2’s) until finish

CrossFit McComb - CrossFitWarm-up (No Measure)POSE RUNNING DRILL https://www.facebook.com/runrxfit/videos/243840223153769/?t=0Line 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 DistanceMetcon (Time)"Two Tone" 30-20-10: Hang Power Clean (115/80) Calorie Row Directly into… 10-20-30: Deadlifts (205/145) Calorie Row Women complete (21-15-9, 9-15-21) on machines

CrossFit McComb – CrossFit

Warm-up (No Measure)

POSE RUNNING DRILL https://www.facebook.com/runrxfit/videos/243840223153769/?t=0

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

Metcon (Time)

“Two Tone”

30-20-10:

Hang Power Clean (115/80)

Calorie Row

Directly into…

10-20-30:

Deadlifts (205/145)

Calorie Row

Women complete (21-15-9, 9-15-21) on machines

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 deadliftsPush Press (max@90% of 1RM)5@70% of 1RM 3@80% of 1RM max@90% of 1RMMetcon (Time)In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15 Wall...

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

Push Press (max@90% of 1RM)

5@70% of 1RM

3@80% of 1RM

max@90% of 1RM

Metcon (Time)

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:

15 Wall Ball Shots (20/14 lbs)

10 Deadlifts (225/155#)

5 Burpee double Box Jump-Overs (24″/20″)
https://www.crossfitinvictus.com/wod/september-17-2018-performance/

CrossFit McComb - CrossFitWarm-up (No Measure)POSE RUNNING DRILL https://www.facebook.com/runrxfit/videos/256829681844621/?t=0CFMc 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 (Time)Buy in: 400m run + 5 over the wall 5 Rope Climbs, 15 sandbag over the shoulder 4 Rope Climbs, 12 sandbag over the shoulder 3 Rope Climbs, 9 sandbag over the shoulder 2 Rope Climbs, 6 sandbag over the shoulder 1 Rope Climbs, 3 sandbag over the shoulder...

CrossFit McComb – CrossFit

Warm-up (No Measure)

POSE RUNNING DRILL

https://www.facebook.com/runrxfit/videos/256829681844621/?t=0

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 (Time)

Buy in: 400m run + 5 over the wall

5 Rope Climbs, 15 sandbag over the shoulder

4 Rope Climbs, 12 sandbag over the shoulder

3 Rope Climbs, 9 sandbag over the shoulder

2 Rope Climbs, 6 sandbag over the shoulder

1 Rope Climbs, 3 sandbag over the shoulder

Cash out: 5 monkey bar passes + 400m run
http://comptrain.co/individuals/workout/saturday-%C2%B7-9-29-18/