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190107

CrossFit McComb - CrossFit30 sec with row (No Measure):30 Seconds Easy Row Active Spidermans Moderate Row Active Samson + Air Squats Faster Row Push-up to Down Dogdeadlift movement prep (No Measure)establish set up - vertical shins 5 deadlifts from mid shin to knee 5 deadlifts from knee to hang & back 5 full deadliftsthen 5 step ups each leg 5 box jumps EVERYONE jumps today - just find a shorter surface to jump on if necessaryChristine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"

CrossFit McComb – CrossFit

30 sec with row (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson + Air Squats

Faster Row

Push-up to Down Dog

deadlift movement prep (No Measure)

establish set up – vertical shins

5 deadlifts from mid shin to knee

5 deadlifts from knee to hang & back

5 full deadlifts
then

5 step ups each leg

5 box jumps

EVERYONE jumps today – just find a shorter surface to jump on if necessary

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

190104

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 balancePull-up Movement Prep (No Measure)10 Scap Pull-ups 10 Second Hollow Hold on Bar 10 Second Arch Hold...

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

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

Murph Meets Mary (Time)

Partner WOD

1 mile Run

100 HSPU

200 Pistols

300 Pull ups

1 mile Run

Partition as follows

4-400m Runs

20 rounds

5 hspu (s: push up)

10 pistols (s: air squats)

15 pull ups (s: ring rows)

4-400m runs

alt each movement

A: run

B: run

A: run

B: run

A: hspu

B: pistols

A: pull ups

B: hspu

A: pistols

B: pull ups

190103

CrossFit McComb - CrossFitMetcon (Time)For time: 400 Meter Run 15 Ground to Overhead (135/95 lbs) 30 Push-Ups 400 Meter Run 10 Ground to Overhead 20 Push-Ups 400 Meter Run 5 Ground to Overhead 10 Push-UpsGround to Overhead (in order of preference) 1) snatch, any variation 2) clean, any variation, + press/jerk, any variation 3) thruster from the ground each timeCFMc 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...

CrossFit McComb – CrossFit

Metcon (Time)

For time:

400 Meter Run

15 Ground to Overhead (135/95 lbs)

30 Push-Ups

400 Meter Run

10 Ground to Overhead

20 Push-Ups

400 Meter Run

5 Ground to Overhead

10 Push-Ups
Ground to Overhead (in order of preference)

1) snatch, any variation

2) clean, any variation, + press/jerk, any variation

3) thruster from the ground each time

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

ur: 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
today only do 1-4 of the burgener

no skill transfer exercises

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

Warm-up (No Measure)

primer

100m run

3 g2oh

6 push ups

Warm-up (No Measure)

Cool down

1 min each

calf stretch (each leg)

twisted cross (each arm)

puppy dog/childs pose

190102

CrossFit McComb - CrossFitMetcon (Time)30-20-10 alt db snatches (50/35#) (Rx+: 70/50#) db goblet squatCFMc 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 upWarm-up (No Measure)1:00 Squat hold on rig 1:00 wrist stretch 1:00 ankle stretch (each leg) 1:00 - 1:10 dead hang from rig (accumulate if you can't hang that entire time)Warm-up (No Measure)After the metcon - everyone needs to write a short term goal on a...

CrossFit McComb – CrossFit

Metcon (Time)

30-20-10

alt db snatches (50/35#) (Rx+: 70/50#)

db goblet squat

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

Warm-up (No Measure)

1:00 Squat hold on rig

1:00 wrist stretch

1:00 ankle stretch (each leg)

1:00 – 1:10 dead hang from rig (accumulate if you can’t hang that entire time)

Warm-up (No Measure)

After the metcon – everyone needs to write a short term goal on a card – and a long term goal on another card. These on are the counter by the front door.

Each goal needs to include a plan of action for achieving that goal.

“snatch 1 million pounds” should be followed by what you plan to do

1. burgener warm up every day

2. video a snatch – get feedback

3. use a band to generate the need for engaging the lats to pull the bar into the body

4. etc…