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190131

CrossFit McComb - CrossFitMetcon (No Measure)Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR board/furniture slider bar mu x 3-4 reps) Station 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Station 3: L-Sit x 45-60 seconds (accumulated)Metcon (AMRAP - Reps)Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals: Minute 1 – Rowing (for calories) Minute 2 – Strict Handstand Push-Ups (box pu) Minute 3 – Bar Muscle-Ups (same progression used above)...

CrossFit McComb – CrossFit

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR board/furniture slider bar mu x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: L-Sit x 45-60 seconds (accumulated)

Metcon (AMRAP – Reps)

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

Minute 1 – Rowing (for calories)

Minute 2 – Strict Handstand Push-Ups (box pu)

Minute 3 – Bar Muscle-Ups (same progression used above)

Minute 4 – 30-Second Front Leaning Rest on Rings

(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

190130

CrossFit McComb - CrossFitMetcon (Time)For time: 27-21-18-15-12-9-6-3 Cal Row Pull Ups Rx+ assault bike/c2b Time Cap: 20 min

CrossFit McComb – CrossFit

Metcon (Time)

For time:

27-21-18-15-12-9-6-3

Cal Row

Pull Ups

Rx+ assault bike/c2b

Time Cap: 20 min

190128

CrossFit McComb - CrossFitDeadlift (deadlift wave)Deadlift: *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 reps *Set 4 – 5 reps *Set 5 – 3 reps *Set 6 – 1 reps Score is weight for Set 6 This is a wave - work up to a heavy single - drop back down and then work up to a heavier single (Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)Metcon (Time)20/15 Calories of Assault Bike 15 Deadlifts (225/155 lbs) 400 Meter Run Rest 2...

CrossFit McComb – CrossFit

Deadlift (deadlift wave)

Deadlift:

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 reps

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 reps

Score is weight for Set 6

This is a wave – work up to a heavy single – drop back down and then work up to a heavier single

(Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)

Metcon (Time)

20/15 Calories of Assault Bike

15 Deadlifts (225/155 lbs)

400 Meter Run

Rest 2 minutes

20/15 Calories of Assault Bike

15 Deadlifts (225/155 lbs)

400 Meter Run

Score is total time – including the rest

Stagger start if there are ore than 3 people in the class – fastest people on the bike/run go first

190129

CrossFit McComb - CrossFitMetcon (Time)Rounds of 15, 12 and 9 reps for time of: 135/95 lb Thrusters Bar-Facing BurpeesMetcon (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 – CrossFit

Metcon (Time)

Rounds of 15, 12 and 9 reps for time of:

135/95 lb Thrusters

Bar-Facing 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

190127

CrossFit McComb - CrossFitPush Press (5 sets of 5 reps)Five sets of: Push Press x 5 reps Rest 2 minutes Build to today’s heavy 5 reps. score is heaviest setMetcon (AMRAP - Rounds and Reps)10 min AMRAP 15 Push Presses (95/65 lbs) 15 Deadlifts (95/65 lbs) 30 Double-Unders

CrossFit McComb – CrossFit

Push Press (5 sets of 5 reps)

Five sets of:

Push Press x 5 reps

Rest 2 minutes

Build to today’s heavy 5 reps.

score is heaviest set

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15 Push Presses (95/65 lbs)

15 Deadlifts (95/65 lbs)

30 Double-Unders

190126

CrossFit McComb - CrossFitMetcon (No Measure)Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken)Metcon (2 Rounds for time)Two sets for times of: RX+ 30/25 Calories of Assault Bike 20 Burpee Box Jump-Overs (30″/24″) Rest 6 minutesHalf the class does the bike metcon - the other half does the technique work...

CrossFit McComb – CrossFit

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Metcon (2 Rounds for time)

Two sets for times of:

RX+

30/25 Calories of Assault Bike

20 Burpee Box Jump-Overs (30″/24″)

Rest 6 minutes
Half the class does the bike metcon – the other half does the technique work – and then they swap. If there are more than 6 people, split is so that half the people are working on the bike and the other work while they rest

Metcon (3 Rounds for time)

RX/scaled

3 sets for times of

10/8 cal of assault bike (whatever cal you are capable of sprinting)

10 burpee box jump overs (24/20″) (step)

rest 3 minutes

190125

CrossFit McComb - CrossFitMetcon (Time)3 person teams 300 double unders (2x singles) 250 med ball cleans 200 ring rows 150 ghd sit ups 100 cal assault bike 2 person team 200 double unders (2x singles) 160 med ball cleans 130 ring rows 100 ghd sit ups 70 cal assault bike

CrossFit McComb – CrossFit

Metcon (Time)

3 person teams

300 double unders (2x singles)

250 med ball cleans

200 ring rows

150 ghd sit ups

100 cal assault bike

2 person team

200 double unders (2x singles)

160 med ball cleans

130 ring rows

100 ghd sit ups

70 cal assault bike

190124

CrossFit McComb - CrossFit30 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)Barbell warmup 5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsPush Press (5 sets X 5 reps)Five sets of: Push Press x 5 reps Rest 2 minutes Build to today’s heavy 5 reps. score is heaviest setMetcon (2 Rounds for reps)Complete as many rounds and reps as possible in 5 minutes of: 15 Box...

CrossFit McComb – CrossFit

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)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Push Press (5 sets X 5 reps)

Five sets of:

Push Press x 5 reps

Rest 2 minutes

Build to today’s heavy 5 reps.

score is heaviest set

Metcon (2 Rounds for reps)

Complete as many rounds and reps as possible in 5 minutes of:

15 Box Jumps (24″/20″)

15 Push Presses (95/65 lbs)

Rest 2 minutes, and when the running clock reaches 7:00…

B.

Complete as many rounds and reps as possible in 5 minutes of:

5 Devil’s Presses (50/35 lb DBs)

15 Air Squats
https://youtu.be/_-iCGodEZNo

190123

CrossFit McComb - CrossFitMetcon (Distance)Bird box row challengeMetcon (AMRAP - Reps)20 min AMRAP 1 deadlift (135#/95#) 1 bar over burpee 2 deadlifts 2 bar over burpees Etc add rep each time

CrossFit McComb – CrossFit

Metcon (Distance)

Bird box row challenge

Metcon (AMRAP – Reps)

20 min AMRAP

1 deadlift (135#/95#)

1 bar over burpee

2 deadlifts

2 bar over burpees

Etc add rep each time

190122

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 DistancePower Clean (10 sets of 2 reps)TOUCH AND GO Every 2 minutes, for 20 minutes (10 sets) Power Clean x 2 reps Start around 70% and build each set to today’s heavy double. score is heaviest setDumbbell Snatch Movement Prep (No Measure)Each Arm With Lighter Weight: 3 Deadlifts 3 High Pulls 3 Strict Press...

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

Power Clean (10 sets of 2 reps)

TOUCH AND GO

Every 2 minutes, for 20 minutes (10 sets)

Power Clean x 2 reps

Start around 70% and build each set to today’s heavy double.

score is heaviest set

Dumbbell Snatch Movement Prep (No Measure)

Each Arm With Lighter Weight:

3 Deadlifts

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

_________________

Build to Workout Weight

_________________

6 Alternating Dumbbell Snatches

Metcon (Time)

For time:

1000 Meter Row

30 Alternating Single-Arm DB Snatches (55/35 lbs)

60-Foot Left Arm Overhead DB Walking Lunges (55/35 lbs)

60-Foot Right Arm Overhead DB Walking Lunges (55/35 lbs)