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190121

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 upWallball Movement Prep (No Measure)5 Pausing Squat to Medicine Ball 5 Front Squats 5 Push Press 5 WallballsInvictus Baseline Interval Test Warm-up (No Measure)10 scap pull ups 5 kips 2 strict pull ups 3 t2b 4 push ups 5 wall ballsInvictus Baseline Interval Test (6 Rounds for time)Every 5 minutes, for 30 minutes (6 sets)...

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

Wallball Movement Prep (No Measure)

5 Pausing Squat to Medicine Ball

5 Front Squats

5 Push Press

5 Wallballs

Invictus Baseline Interval Test Warm-up (No Measure)

10 scap pull ups

5 kips

2 strict pull ups

3 t2b

4 push ups

5 wall balls

Invictus Baseline Interval Test (6 Rounds for time)

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

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

190118

CrossFit McComb - CrossFitFrelen (Time)5 Rounds for Time 800m Run 21 Dumbbell Thrusters (50/35#) 15 Pull-UpsPartner WOD: Each partner runs at least 400m Can partition the other reps however they would like

CrossFit McComb – CrossFit

Frelen (Time)

5 Rounds for Time

800m Run

21 Dumbbell Thrusters (50/35#)

15 Pull-Ups
Partner WOD:

Each partner runs at least 400m

Can partition the other reps however they would like

190117

CrossFit McComb - CrossFitBox Jump Annie (Time)50/40/30/20/10 of each of the following for time: Box Jumps (24″/20″) AbMat Sit-ups

CrossFit McComb – CrossFit

Box Jump Annie (Time)

50/40/30/20/10 of each of the following for time:

Box Jumps (24″/20″)

AbMat Sit-ups

190116

CrossFit McComb - CrossFitMetcon (Time)50 Double Unders (x3 singles) 25 Burpees 40 Double Unders 20 Burpees 30 Double Unders 15 Burpees 20 Double Unders 10 Burpees 10 Double Unders 5 Burpees

CrossFit McComb – CrossFit

Metcon (Time)

50 Double Unders (x3 singles)

25 Burpees

40 Double Unders

20 Burpees

30 Double Unders

15 Burpees

20 Double Unders

10 Burpees

10 Double Unders

5 Burpees

190115

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 DistanceBarbell 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 deadliftsAssault Game - (Race) (Calories)bikes all line up with a foam roller in front of each one 3-2-1 go - whoeveer's foam roller crosses the farthest red line first...

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

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

Assault Game – (Race) (Calories)

bikes all line up with a foam roller in front of each one

3-2-1 go – whoeveer’s foam roller crosses the farthest red line first wins

everyone gets their foam roller across the line and records how many calories it takes

Incredible Hulk (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

5 Deadlifts (115/75#)

5 Hang Power Cleans (115/75#)

5 Front Squats (115/75#)

5 Push Press (115/75#)

5 Back Squat (115/75#)

190114

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 upkb 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 swingsthen practice farmers carry and sled pullMetcon (Time)3 person teams 6 alt rounds Partner A: pulls sled from one side of the building around the outside of...

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

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
then practice farmers carry and sled pull

Metcon (Time)

3 person teams

6 alt rounds

Partner A: pulls sled from one side of the building around the outside of the parking lot and back (75/50#)

Partner B: 12 kb swings + 12 burpees

Partner C: dumbbell famer’s carry (50/35#)

Partner B AMRAPS until A & C returns and then they switch

Rds 1 & 4

A pull

B movements

C farmers carry

Rds 2 & 5

A movements

B carry

C pull

Rds 3 & 6

A carry

B pull

C movements

(a two person team will just alt between movements & pull/carry/pull

Metcon (AMRAP – Rounds and Reps)

Rounds & reps

190111

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 deadliftsDouble Under Warm-up (No Measure)Double Under Movement Prep 15 Single Unders 15 High Single Unders 15 Double Taps 15 Double UndersMetcon (Time)Individual 100 Double Unders 25 Handstand Push-ups 20 Toes...

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

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

Metcon (Time)

Individual

100 Double Unders

25 Handstand Push-ups

20 Toes to bar

15 S2OH 135/95 (95/65)

10 Alt Front Rack Lunges

15 S2OH 135/95 (95/65)

20 Toes to bar

25 Handstand Push-ups

100 Double Unders
People can choose to either complete the WOD as an invidual or a team. Each person/team must have a judge – so there will be two heats

Metcon (Time)

Team

100 Double Unders

50 Handstand Push-ups

40 Toes to bar

30 Shoulder to Overhead (135/95#)

20 Alt Front Rack Lunges

* team mate not working must hold a plate over head

Rx: 45#/25#, Scaled 25#/15#

190110

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 DistanceBarbell 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 deadliftsBack Squat (heaviest of set 6-8)Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps...

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

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

Back Squat (heaviest of set 6-8)

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

Back Squat

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Sets 6-8 – 1 rep @ 95+%

Metcon (3 Rounds for reps)

Against a 3-minute running clock…

400 Meter Run

Max Reps of Burpee Box Jump-Overs (24″/20″)

Rest 3 minutes, and complete a total of 3 sets.

Note number of burpee box jump-overs achieved in each of the three sets.
you should have AT LEAST 30 sec to do burpee box jumps. If you won’t, change the distance on the run. But, see if you can get 10 reps each time

190109

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 upDB Snatch Warm-up (No Measure)Alternating Dumbbell Snatches Zip the Coat It is common on the dumbbell snatch for the bell to swing out and away from the body, Pretending to zip up the jacket of a coat will help keep the weight close to the body. The closer the weight is to the body is,...

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

DB Snatch Warm-up (No Measure)

Alternating Dumbbell Snatches

Zip the Coat

It is common on the dumbbell snatch for the bell to swing out and away from the body, Pretending to zip up the jacket of a coat will help keep the weight close to the body. The closer the weight is to the body is, the lighter it will feel.

Switching Hands

There are several ways to switch hands on the alternating dumbbell snatch. The first option is to place the dumbbell back on the ground between each rep and switch hands there. The second option would be to switch hands in the air, ideally just in front of the face.

Each arm with Light Weight

5 Deadlifts

5 High Pulls

3 Strict Presses

6 alt Dumbbell Snatches

Warm-up (No Measure)

Primer

5 cal bike

4 alt db snatches metcon weight

4 cal row

4 alt db snatches

wall to wall & back run

4 alt db snatches

10 doubles or singles

4 alt db snatches

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

10/8 cal bike

10 alt db snatches (50/35#)

Rest 2 minutes

4 min AMRAP

10/8 cal row

10 alt db snatches

Rest 2 minutes

4 min AMRAP

100m run

10 alt db snatches

Rest 2 minutes

4 min AMRAP

25 doubles/50 singles

10 alt db snatches

190108

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 DistancePull-up Movement Prep (No Measure)10 Scap Pull-ups 10 Second Hollow Hold on Bar 10 Second Arch Hold on Bar 5 Kip Swings 1-3 Strict Pull-ups 3 Pull-upsWallball Movement Prep (No Measure)5 Pausing Squat to Medicine Ball 5 Front Squats 5 Push Press 5 WallballsMetcon (Time)For time: 40 Wall Ball Shots (20/14 lbs to 10′)...

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

Pull-up Movement Prep (No Measure)

10 Scap Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Wallball Movement Prep (No Measure)

5 Pausing Squat to Medicine Ball

5 Front Squats

5 Push Press

5 Wallballs

Metcon (Time)

For time:

40 Wall Ball Shots (20/14 lbs to 10′)

20 Pull-Ups

30 Wall Ball Shots

15 Pull-Ups

20 Wall Ball Shots

10 Pull-Ups

10 Wall Ball Shots

5 Pull-Ups