181227

CrossFit McComb – CrossFit

Warm-up (No Measure)

Warmup:

3 mins of rowing or biking at a pace where you can nasal breathe only the entire time.

5 arm circles, each direction: dime size, golf ball size, med ball size, full circles

Accumulate 3 mins in a hollow hold.

Then: 10 donkey kicks + :45 HS hold + 5 ring pullups x 2

Metcon (No Measure)

Every 3 minutes, for 18 minutes (two sets of each):

Station 1 – 3 Minutes of Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

https://www.youtube.com/watch?v=FgV56gzETfE&feature=youtu.be&list=PLS5lovy8j9XauEqK1oJo6yivXU3X9aaa_

Station 2 – 3 Minutes of Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

https://www.youtube.com/watch?v=ixs-rXlbGiw&feature=youtu.be&list=PLS5lovy8j9XZNovH-owy-mLzsR4afcL1j

Station 3 – 3 Minutes of Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)

https://www.youtube.com/watch?v=2UDrbCJAf8Q&feature=youtu.be&list=PLS5lovy8j9XaTsjSh9g3Ue7fEXD2oDDG9

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

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

6 deadlift 225/155#

12 box jump overs
8 minutes is a long time for this workout. The DL’s aren’t heavy enough to slow you down too much and the box jumps will go quickly. So, find a pace you can sustain for the duration.

If you need to go to singles on the DL to maintain form or just to maintain pace, that’s totally fine. Concentrate on the box jumps — those will start getting dicey after all the deads.

Share