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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)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Push Jerk (heaviest single rep)

Every 2 minutes, for 16 minutes (8 sets):

Push/Power Jerk

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95%

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

40 Double-Unders

20 Push Presses (95/65 lbs)

10 Burpees Over the Barbell

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