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181213

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)Barbell warmup 5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsFront Squat (Set 7 - 2 reps @ as heavy as possible)Front Squat *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 –...

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)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Front Squat (Set 7 – 2 reps @ as heavy as possible)

Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

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

Metcon (Time)

For time:

Run 400 Meters

40 Kettlebell Swings (24/16 kg)

40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)

40 Kettlebell Swings

Run 400 Meters

181212

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 DistanceWarm-up (No Measure)med ball clean progressions 5 step ups each leg 5 box jumpsMetcon (Time)50-40-30-20-10 medcine ball cleans (20#/14#) box jumps (24"/20")Max Height Box Jump (Distance)Max Height Box Jumptake 10 minutes to establish a max height box jump

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

Warm-up (No Measure)

med ball clean progressions

5 step ups each leg

5 box jumps

Metcon (Time)

50-40-30-20-10

medcine ball cleans (20#/14#)

box jumps (24″/20″)

Max Height Box Jump (Distance)

Max Height Box Jump
take 10 minutes to establish a max height box jump

181211

CrossFit McComb - CrossFitHSPU Warmup #1 (No Measure):30 Seconds Active Spidermans Air Squats PVC Passthroughs Walkouts Cossack Squats PVC Around the World Push-up to Down Dog Active Samson PVC Overhead Squats Front Rack Stretch - 1 min Child's Pose - 1 min Wrist stretchPistol Warm-up (No Measure)5 minutes to work on pistol progressions hold onto rig hold onto ring single leg squat with band single leg squat on box single leg squat with plate under foot single leg squatting holding plate as counter balanceMetcon (Time)For time: Run 800 meters Then, 10 rounds of the couplet: 10 handstand push-ups 10 single-leg...

CrossFit McComb – CrossFit

HSPU Warmup #1 (No Measure)

:30 Seconds

Active Spidermans

Air Squats

PVC Passthroughs

Walkouts

Cossack Squats

PVC Around the World

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Front Rack Stretch – 1 min

Child’s Pose – 1 min

Wrist stretch

Pistol Warm-up (No Measure)

5 minutes to work on pistol progressions

hold onto rig

hold onto ring

single leg squat with band

single leg squat on box

single leg squat with plate under foot

single leg squatting holding plate as counter balance

Metcon (Time)

For time:

Run 800 meters

Then, 10 rounds of the couplet:

10 handstand push-ups

10 single-leg squats

Then, run 800 meters
The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet. Ideally, the reps are performed unbroken or in no more than two sets.

181210

CrossFit McComb - CrossFitWarm-up (No Measure)400m run/500m row 20 pass throughs then 5 min AMRAP line drills - sampson stretch spider man bear crawl toe walk heel walkBarbell 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 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 SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5....

CrossFit McComb – CrossFit

Warm-up (No Measure)

400m run/500m row

20 pass throughs then

5 min AMRAP

line drills –

sampson stretch

spider man

bear crawl

toe walk

heel walk

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

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

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)

Hang Clean & Jerk warm up to metcon weight –

play in the ladder and see where you want to start and end

Metcon (Time)

Speed Ladder

2 hang cleans + 1 jerk

We’ll have one guy & one girl go at a time.

There will be bars set up – pick a starting point where you think you can get in 5 different weights – the last one should be very challenging – see how far you can get in 3 minutes

Ladies weights

35# – 45#- 55# – 65# – 75# – 85# – 95# – 105# – 115# – 125# – 135#

Guys Weights

45# – 65# – 75# – 95# – 105# – 115# – 135# – 155# – 175# – 185# – 195# – 225#

Metcon (Weight)

Total weight lifted in the ladder

for example:

55#+75#+95# +105#+125# = 455#

181217

CrossFit McComb - CrossFitOHS Warm up (No Measure)Warmup: Run 200m + Walk 100m with a med ball overhead x 2 10 PVC pass thrus + 5/5 PVC around the worlds + 5/5 single leg RDL with PVC on top of foot + 10/10 leg swings holding PVC in opposite hand + 10 PVC pass thru's in the bottom of the squatBarbell 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...

CrossFit McComb – CrossFit

OHS Warm up (No Measure)

Warmup:

Run 200m + Walk 100m with a med ball overhead x 2

10 PVC pass thrus + 5/5 PVC around the worlds + 5/5 single leg RDL with PVC on top of foot + 10/10 leg swings holding PVC in opposite hand + 10 PVC pass thru’s in the bottom of the squat

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

Metcon (Time)

Naughty (rxd)

15-12-9

P Snatch (95/65)

30 DU

Thrusters (95/65)

30 DU

Nice (scaled)

15-12-9

P Snatch (75/55)

30 DU (60 Singles)

Thrusters (75/55)

30 DU (60 Singles)

181206

CrossFit McComb - CrossFitWarm-up (No Measure)Find a post/upright and sit in the bottom of the squat, in a passive position, for 30 seconds using the post for balance. Do the same thing but in an active bottom of the squat position. 15 External Rotation/Internal Rotation seated hip rotations Complete one air squat + a thoracic twist (one arm driving same side knee out, opposite arm reaching in the arm, twisting toward that arm), stand up, squat, repeat on other side. That’s one. Complete 15 reps.Barbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Find a post/upright and sit in the bottom of the squat, in a passive position, for 30 seconds using the post for balance. Do the same thing but in an active bottom of the squat position.

15 External Rotation/Internal Rotation seated hip rotations

Complete one air squat + a thoracic twist (one arm driving same side knee out, opposite arm reaching in the arm, twisting toward that arm), stand up, squat, repeat on other side. That’s one. Complete 15 reps.

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

Back Squat (6 reps @ 80-85%)

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 6 reps @ 80-85%

Rest 2 minutes between sets.

Warm-up (No Measure)

20sec bar hang + 10 kip swings + 10 strict k2e + 5 T2B + 10 light kb swings + 10 step ups + 5 box jumps

Primer:

7 KB swings

7 T2B

7 Box jumps

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

12 kb swings (53/35#)

12 Toes to Bar

12 Box Jumps (24″/20″)
hold back just a little and steadily get faster as you go rather than jump too hot out of the gate and crash halfway thru.

5-6 rounds will be about what you can expect for this.

181205

CrossFit McComb - CrossFithttps://www.crossfitinvictus.com/wod/november-28-2018-performance/Warm-up (No Measure)Row 100m overhand grip + row 100m underhand grip x2 rounds :20 bar hang + 10 hollow rocks + 10 arch rocks + 10 alternating single leg v-ups + 10/10 single arm banded lat pull downs x2 rounds Kipping practice: 2 beat swings + 1 kip (straight arm lat press down focusing on vertical elevation) x5-10 sets with rest as needed betweenMetcon (5 Rounds for time)Every 6 minutes, for 30 minutes (5 sets) for times: 40 Calories of Rowing on Concept 2 20 Wall Ball Shots (20/14 lbs) 10 Bar Muscle-Ups Please note times for...

CrossFit McComb – CrossFit

https://www.crossfitinvictus.com/wod/november-28-2018-performance/

Warm-up (No Measure)

Row 100m overhand grip + row 100m underhand grip x2 rounds

:20 bar hang + 10 hollow rocks + 10 arch rocks + 10 alternating single leg v-ups + 10/10 single arm banded lat pull downs x2 rounds

Kipping practice: 2 beat swings + 1 kip (straight arm lat press down focusing on vertical elevation) x5-10 sets with rest as needed between

Metcon (5 Rounds for time)

Every 6 minutes, for 30 minutes (5 sets) for times:

40 Calories of Rowing on Concept 2

20 Wall Ball Shots (20/14 lbs)

10 Bar Muscle-Ups

Please note times for each of the five sets.
everyone to does some version of a bar muscle up – jumping box bar MU or a banded bar MU.

If you have BMU, but not that many, reduce reps.

The 40 calories on the rower should take about 3 mins. Then try and go unbroken on the wall balls since it’s only 20. Give yourself plenty of time to work on the bar MU and still have some time to rest.

The overall volume of the day is high, so modify if necessary to maintain the stimulus.

181204

CrossFit McComb - CrossFitWarm-up (No Measure)Run 400m then 30 high knees + 30 butt kicks + 30 toe taps + 10 leg swings per side + 10 toe taps + 10 wide stance reach thru's Then: 10 banded good morning + 10/10 single leg RDL + 20 banded hamstring curls Start warming up for your deadlift.https://www.crossfitinvictus.com/wod/november-27-2018-performance/Barbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsDeadlift (5 reps @ 21X1 )Five sets of: Deadlift x 5 reps @ 21X1 Rest 2-3 minutes Keep all sets above 75%...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run 400m then 30 high knees + 30 butt kicks + 30 toe taps + 10 leg swings per side + 10 toe taps + 10 wide stance reach thru’s

Then: 10 banded good morning + 10/10 single leg RDL + 20 banded hamstring curls

Start warming up for your deadlift.
https://www.crossfitinvictus.com/wod/november-27-2018-performance/

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

Deadlift (5 reps @ 21X1 )

Five sets of:

Deadlift x 5 reps @ 21X1

Rest 2-3 minutes

Keep all sets above 75% of your 1-RM.

You’ll lower the bar back to the floor for a two second count, one second pause at the floor, explosive drive to the top of the rep, and then one second pause at the top position.

Keeping a tight midline is increasingly more important since we are prolonging the time under tension. If you feel any sort of flexion (rounding) of the spine, immediately drop the bar.

Metcon (Time)

Five rounds for time of:

400 Meter Run

40 Double-Unders

10 Deadlifts (225/155 lbs)
I don’t think this workout should take longer than 20 minutes, with some people finishing closer to 15 minutes (depending on the run speed).

Runs should be no more than 2:05; 40 double unders around 60 seconds and then the 10 deadlifts should be at least sets of 5/5 for another 20 seconds or so of work.

The workout starts around round 3, so don’t go too hot out of the gate. Stay in control of your pace, but work hard.

181203

CrossFit McComb - CrossFitWarm-up (No Measure)30 mountain climbers + 30 shoulder taps + 10 single arm side plank rotations + 10 inchworms with a pushup + 10 pushups on parallettes or boxes Then: 10 band pull aparts with palms up + 10 pull aparts with palms down + 10 diagonal pull aparts in each direction Start warming up the tempo on the bench press with some lighter loads.https://www.crossfitinvictus.com/wod/november-26-2018-performance/Bench Press ( 3 reps @ 21X1)Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps @ 21X1 (down 2 counts, rest 1 count on chest, explode up, rest...

CrossFit McComb – CrossFit

Warm-up (No Measure)

30 mountain climbers + 30 shoulder taps + 10 single arm side plank rotations + 10 inchworms with a pushup + 10 pushups on parallettes or boxes

Then: 10 band pull aparts with palms up + 10 pull aparts with palms down + 10 diagonal pull aparts in each direction

Start warming up the tempo on the bench press with some lighter loads.
https://www.crossfitinvictus.com/wod/november-26-2018-performance/

Bench Press ( 3 reps @ 21X1)

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press x 3 reps @ 21X1 (down 2 counts, rest 1 count on chest, explode up, rest 1 count at the top)

Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

Make sure you are focusing here on the eccentric portion. Utilize the tempo. Think about bending the bar in half on the way down, pause at the chest, and then big explosive drive to the top of the rep.

Desire (AMRAP – Reps)

For max reps:

5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of willpower and mental toughness. Can you simply get your body on the ground, back up, on the box/over, and down again without stopping for 5 minutes….that’s your goal. Just don’t stop. Compare you results to August!

You can jump on the box however you want; laterally will be the fastest if you can handle that.

50-60 would be a good number to shoot for

Metcon (No Measure)

Every 2 minutes, for 12 minutes (3 sets) of:

Station 1 – Supine Ring Rows x 8-10 reps @ 2111

Station 2 – Reverse Snow Angels x 12 reps @ 3030

Station 3 – Hollow Hold x 45-60 seconds