CrossFit McComb – CrossFit

* 1 mile of running paired with a classic CompTrain Complex, “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

* 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)