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


Push up

Pull up

Back Extension


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

Running Movt Prep (No Measure)




Push or Pull?

Typically when we are trying to powerfully move an object, we aim to reach triple extension. In triple extension, the ankles, knees, and hips all extend, generating a good amount of force. When lifting a barbell or jumping on a box, we are trying to work against gravity to accomplish the task. The opposite is true for Pose Running. In this scenario, we are looking to use gravity to our advantage, using as little muscular energy as possible. We often talk about pushing through the floor or driving the legs straight, as we do in thrusters. Rather than thinking of getting a strong push-off the back leg while running today, we can simply think about pulling the leg off the ground to change which leg is supporting our body weight. A slightly lean forward at the ankles followed by a pull with the hamstring accomplishes forward motion with as little energy as possible. With this slight lean forward, athletes are looking to pull their relaxed foot up so that their legs resemble the number 4. In this position, the ankle bone of the pulling leg will be parallel with the knee of the leg on the ground. On the wall, we’ll feel out the lean, pull, and proper “4” positioning.

Movement Prep

Establish Slight Lean Against Wall

Establish “4” Positioning With Right Leg

Establish “4” Positioning With Left Leg

– – – – – – – – – – – – – – – – – –

5 x Right Leg Pull

5 x Left Leg Pull

– – – – – – – – – – – – – – – – – –

10 x Alternating Pull

– – – – – – – – – – – – – – – – – –

100 Meter Run

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