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190401

CrossFit McComb - CrossFit# GENERAL DESCRIPTION * 1 mile of running paired with a classic CompTrain Complex, “Macho Man” # MACHO MAN * Barbell weight should be something you can complete at least 3 complexes without putting the weight down * Looking for power cleans to be the pacer, with the front squat and push jerks to be completed unbroken each round # RUN * If unable to run, complete one of the following: * 40/28 Calorie Schwinn, 28/20 Calorie Assault Bike, 800 Meter Bike Erg, 500 Meter Row, 30 x 10 Meter Shuttle RunsMacho Mile (Time)4 rounds 400m Run...

CrossFit McComb – CrossFit

# GENERAL DESCRIPTION
* 1 mile of running paired with a classic CompTrain Complex, “Macho Man”

# MACHO MAN
* Barbell weight should be something you can complete at least 3 complexes without putting the weight down
* Looking for power cleans to be the pacer, with the front squat and push jerks to be completed unbroken each round

# RUN
* If unable to run, complete one of the following:
* 40/28 Calorie Schwinn, 28/20 Calorie Assault Bike, 800 Meter Bike Erg, 500 Meter Row, 30 x 10 Meter Shuttle Runs

Macho Mile (Time)

4 rounds

400m Run

3 rds of Macho Man

Macho Man

3 power cleans

3 front squats

3 jerks

Rx: 135/95#

Scale: the heaviest you can do 1 round singling the cleans and doing the front squats & jerks unbroken

Warm-up (No Measure)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

## EMOM 8:

1st Minute: Straight Leg Kicks

2nd Minute: Quad Stretch

3rd Minute: Deep Side Lunges

4th Minute: Hip Out and Ins

5th Minute: Hips In and Outs

6th Minute: Straight Leg Reaches

7th Minute: Side Shuffles

8th Minute: Shuttle Runs

## Barbell Warmup

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

5 Strict Press

# MOBILITY (12:00 – 15:00)

## Wall Pigeon Pose: 45 Seconds Each Side

Lay close to the wall, putting one foot up so the lower body is at a 90 degree angle. Place the opposite leg in front of the thigh and sink the hips towards the floor. Watch video [here](https://youtu.be/DQLBChphY6g) for a visual of all three of today’s mobility exercises.

## Seated Straddle with Bar Assist: 45 Seconds

With feet wide and legs straight, reach forward for the bar and use it as leverage to pull yourself forward. Breath deeply into the stretch.

## Barbell Ankle Stretch: 45 Seconds

Front a squat position, drop the barbell on top of the knees. Keep the heels down and drive the knees forward to stretch the calves.

### Movement Prep

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

3 Pausing Front Squats

3 Front Squats

.

3 Strict Press

3 Push Press

3 Push Jerks

.

3 Power Cleans

3 Front Squats

3 Push Jerks

.

Build to Lighter Weight

# REHEARSALS (25:00 – 35:00)

## 2 Rounds

100 Meter Run

1 Round of Macho Man (Lighter Weight)

*Build to Workout Weight*

## 1 Round

200 Meter Run

1 Round of Macho Man (Workout Weight)

190329

CrossFit McComb - CrossFitKings Landing (AMRAP - Rounds and Reps)30 min AMRAP 400m run together alt: 1000m row/50 cal bike row: switch every 250m Bike: switch @25 cal these should be sprints, you have lots of time to rest while your partner is working Each team only gets one rower/bike

CrossFit McComb – CrossFit

Kings Landing (AMRAP – Rounds and Reps)

30 min AMRAP

400m run together

alt: 1000m row/50 cal bike

row: switch every 250m

Bike: switch @25 cal

these should be sprints, you have lots of time to rest while your partner is working

Each team only gets one rower/bike

190328

CrossFit McComb - CrossFitSnatch (INFO ONLY)this is just for you to have your snatch weight easily available - do not enter a weight hereMetcon (Weight)On the Minute x 8: 1 Snatch Deadlift 1 Snatch High Pull 1 Squat Snatch *Build to a Moderate Complex - score is heaviest setMetcon (AMRAP - Rounds and Reps)8 Minute AMRAP 4 Deadlifts (225/155) 10 Russian Kettlebell Swings (70/53) 5 Box Jumps (30/24)Metcon (No Measure)Active Recovery 10 minutes 200m row/bike/jog 15 sec sampson stretch each side 10 pvc pipe good mornings 10 pass throughs

CrossFit McComb – CrossFit

Snatch (INFO ONLY)

this is just for you to have your snatch weight easily available – do not enter a weight here

Metcon (Weight)

On the Minute x 8:

1 Snatch Deadlift

1 Snatch High Pull

1 Squat Snatch

*Build to a Moderate Complex – score is heaviest set

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

4 Deadlifts (225/155)

10 Russian Kettlebell Swings (70/53)

5 Box Jumps (30/24)

Metcon (No Measure)

Active Recovery

10 minutes

200m row/bike/jog

15 sec sampson stretch each side

10 pvc pipe good mornings

10 pass throughs

190327

CrossFit McComb - CrossFitMetcon (5 Rounds for weight)Every 5 minutes, for 25 minutes (5 sets) for max load: 400 Meter Run 3 Ring Muscle-Ups/Bar MU/C2B + dips/Pull up + dips/ring rows + dips 3 Power Cleans Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted each round (weight X successful reps). In the comments, list number of successful attempts made in the entire metcon – e.g., 12/15.

CrossFit McComb – CrossFit

Metcon (5 Rounds for weight)

Every 5 minutes, for 25 minutes (5 sets) for max load:

400 Meter Run

3 Ring Muscle-Ups/Bar MU/C2B + dips/Pull up + dips/ring rows + dips

3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted each round (weight X successful reps). In the comments, list number of successful attempts made in the entire metcon – e.g., 12/15.

1910326

CrossFit McComb - CrossFitBench Press (heavy single - set 7)Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Rest 2 minutes, and then… Every 3 minutes, for 6 minutes (2 sets): Bench Press Set 6 – 1 rep @ 95% Set 7 – 1 rep @ 101+%Metcon (AMRAP - Rounds and Reps)18 min AMRAP: 400 Meter Run 30 single DB step ups (50/35#)...

CrossFit McComb – CrossFit

Bench Press (heavy single – set 7)

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

Bench Press

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101+%

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

400 Meter Run

30 single DB step ups (50/35#)

400 Meter Run

30 ALT single DB Hang Clean and Jerks (50/35)

190325

CrossFit McComb - CrossFit19.5 deja vu (Time)33-27-21-15-9 Wall balls burpees to a plateCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

CrossFit McComb – CrossFit

19.5 deja vu (Time)

33-27-21-15-9

Wall balls

burpees to a plate

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

190321

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)25 min AMRAP 200m walk/jog 10 pvc pipe good mooring 10 pvc pipe pass throughs 200m walk/jog 10 low box step ups 10 knees to chest 200m walk/jog 15 sec Samson stretch 10 single leg floor touches This should get everyone their mile for the day even moving slowly

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

200m walk/jog

10 pvc pipe good mooring

10 pvc pipe pass throughs

200m walk/jog

10 low box step ups

10 knees to chest

200m walk/jog

15 sec Samson stretch

10 single leg floor touches

This should get everyone their mile for the day even moving slowly

190320

CrossFit McComb - CrossFitMetcon (Time)For time: 100 double unders 80 alt lunges 60 cal row 40 wall balls 20 devil presses (50/35#)

CrossFit McComb – CrossFit

Metcon (Time)

For time:

100 double unders

80 alt lunges

60 cal row

40 wall balls

20 devil presses (50/35#)

190319

CrossFit McComb - CrossFitBack Squat (3 sets of 5 @ 85%)Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 9 minutes (3 sets): Back Squat x 5 reps @ 85%C2B Fran (Time)21-15-9 Thrusters C2B pull upsC2B Jackie (Time)1000m row 50 thrusters 45/35# C2B pull ups

CrossFit McComb – CrossFit

Back Squat (3 sets of 5 @ 85%)

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

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 5 reps @ 85%

C2B Fran (Time)

21-15-9

Thrusters

C2B pull ups

C2B Jackie (Time)

1000m row

50 thrusters 45/35#

C2B pull ups

190318

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)20 min AMRAP 15 cal row (rx+: bike) 12 box jumps 9 dead lifts (Rx+: 275/185#) (Rx: 225/155#)CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest periodCrossFit Games Open 19.4 Masters (55+) (AMRAP - Reps)3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chest-to-bar pull-ups 12 bar-facing burpees Time cap:...

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

15 cal row (rx+: bike)

12 box jumps

9 dead lifts (Rx+: 275/185#) (Rx: 225/155#)

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

19: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period