Month: March 2020

CrossFit McComb - CrossFitFast Five (3 Rounds for reps)AMRAP 5: 21/15 Calorie Assault Bike (40 doubles/60 singles) 15 Toes to Bar (alt v ups/sit ups) 21 Front Squats (135/95) (or air squats) Rest 5 Minutes AMRAP 5: 21/15 Calorie Assault Bike (40 doubles/60 singles) 15 Toes to Bar (alt v ups/sit ups) 15 Front Squats (155/105) (or single db goblet squat) Rest 5 Minutes AMRAP 5: 21/15 Calorie Assault Bike (40 doubles/60 singles) 15 Toes to Bar (alt v ups/sit ups) 9 Front Squats (185/135) (or double db squat)Half Murph (Time)1/2 mile run 10 rds of Cindy OR 50 Pull...

CrossFit McComb – CrossFit

Fast Five (3 Rounds for reps)

AMRAP 5:

21/15 Calorie Assault Bike (40 doubles/60 singles)

15 Toes to Bar (alt v ups/sit ups)

21 Front Squats (135/95) (or air squats)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike (40 doubles/60 singles)

15 Toes to Bar (alt v ups/sit ups)

15 Front Squats (155/105) (or single db goblet squat)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike (40 doubles/60 singles)

15 Toes to Bar (alt v ups/sit ups)

9 Front Squats (185/135) (or double db squat)

Half Murph (Time)

1/2 mile run

10 rds of Cindy

OR

50 Pull ups

100 push ups

150 air squats

1/2 mile run

CrossFit McComb - CrossFitGo FIsh (Time)For Time: 1,000 Meter Row (or 800m Run) Directly Into... 3 Rounds: 21 Deadlifts (135/95) (KB Deadlift) 15 Lateral Barbell Burpees (or over KB) 9 Push Jerks (135/95) (KB push presses - alt however)

CrossFit McComb – CrossFit

Go FIsh (Time)

For Time:

1,000 Meter Row (or 800m Run)

Directly Into…

3 Rounds:

21 Deadlifts (135/95) (KB Deadlift)

15 Lateral Barbell Burpees (or over KB)

9 Push Jerks (135/95) (KB push presses – alt however)

CrossFit McComb - CrossFitLayup (Time)For time: 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into... 5-10-15-20-25: Kettlebell Swings (53/35) (Single DB snatches) Wallballs (20/14) (KB OR Single DB thrusters)

CrossFit McComb – CrossFit

Layup (Time)

For time:

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35) (Single DB snatches)

Wallballs (20/14) (KB OR Single DB thrusters)

CrossFit McComb - CrossFitAfter Actions (@Home With or Without Equipment) (Time)For Time: 10-20-30-40-50 Calorie Bike (if no bike run 100m-200m-300m-400m-500m) After Each Set: 10 Toes to Bar (sit ups) 100' Walking Lunge

CrossFit McComb – CrossFit

After Actions (@Home With or Without Equipment) (Time)

For Time:

10-20-30-40-50 Calorie Bike

(if no bike run 100m-200m-300m-400m-500m)

After Each Set:

10 Toes to Bar (sit ups)

100′ Walking Lunge

CrossFit McComb - CrossFitSeaWorld (@Home With Equipment) (6 Rounds for time)On the 5:00 x 6 Rounds: 10 Alternating Single Dumbbell Power Clean and Jerk 400 Meter Run 100 Meter Single Dumbbell Farmers CarrySeaWorld (@Home No Equipment) (6 Rounds for time)On the 5:00 x 6 Rounds: Wearing Pack: 15 Push-ups 15 Meter Walking Lunge 400 Meter Run

CrossFit McComb – CrossFit

SeaWorld (@Home With Equipment) (6 Rounds for time)

On the 5:00 x 6 Rounds:

10 Alternating Single Dumbbell Power Clean and Jerk

400 Meter Run

100 Meter Single Dumbbell Farmers Carry

SeaWorld (@Home No Equipment) (6 Rounds for time)

On the 5:00 x 6 Rounds:

Wearing Pack:

15 Push-ups

15 Meter Walking Lunge

400 Meter Run

CrossFit McComb - CrossFitDeck of Cards (@Home) (Time)Spades: KB Swings Clubs: Lunges (NO weight) Diamonds: Step ups Hearts: Single Arm KB Snatches (odd object ground to overhead)Overhead Squat (1x1)T-Mobile (AMRAP - Rounds and Reps)AMRAP 15: 5 Bar Muscle-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)The Bellbowl Modified (Time)For Time 400 meter Run 40 Russian Kettlebell Swings 40 Kettlebell Goblet Squats 300 meter Run 30 Russian Kettlebell Swings 30 Kettlebell Goblet Squats 200 meter Run 20 Russian Kettlebell Swings 20 Kettlebell Goblet Squats 100 meter Run 10 Russian Kettlebell Swings 10 Kettlebell Goblet Squats

CrossFit McComb – CrossFit

Deck of Cards (@Home) (Time)

Spades: KB Swings

Clubs: Lunges (NO weight)

Diamonds: Step ups

Hearts: Single Arm KB Snatches (odd object ground to overhead)

Overhead Squat (1×1)

T-Mobile (AMRAP – Rounds and Reps)

AMRAP 15:

5 Bar Muscle-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

The Bellbowl Modified (Time)

For Time

400 meter Run

40 Russian Kettlebell Swings

40 Kettlebell Goblet Squats

300 meter Run

30 Russian Kettlebell Swings

30 Kettlebell Goblet Squats

200 meter Run

20 Russian Kettlebell Swings

20 Kettlebell Goblet Squats

100 meter Run

10 Russian Kettlebell Swings

10 Kettlebell Goblet Squats

CrossFit McComb - CrossFitThe Longest Mile (Time)4 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Push-Ups 100 meter Run 10 Sit-Ups 100 meter RunCindu (@Home) (AMRAP - Rounds and Reps)AMRAP 20: 5 Strict Pull-ups (OR db rows or odd-object rows) 10 Push-ups 15 Air Squats 30 Double Unders (45 Singles) . . . .Loose Cannon (AMRAP - Reps)3 Rounds For Total Reps: 3 Minute Calorie Row 2 Minute Calorie Bike 1 Minute AbMat Sit-ups Rest 2 Minutes Between Rounds

CrossFit McComb – CrossFit

The Longest Mile (Time)

4 Rounds for Time

10 Burpees

100 meter Run

10 Air Squats

100 meter Run

10 Push-Ups

100 meter Run

10 Sit-Ups

100 meter Run

Cindu (@Home) (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups (OR db rows or odd-object rows)

10 Push-ups

15 Air Squats

30 Double Unders (45 Singles)

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Loose Cannon (AMRAP – Reps)

3 Rounds For Total Reps:

3 Minute Calorie Row

2 Minute Calorie Bike

1 Minute AbMat Sit-ups

Rest 2 Minutes Between Rounds

CrossFit McComb - CrossFitThree-Peat Info & Warm Up (No Measure)Stimulus ** Coupling running with a few of our dumbbell weightlifting movements **On each of the 3 dumbbell movements we'll alternate hands every 5 reps **Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee **Single Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground Movement Videos Single Arm Hang Dumbbell Snatches https://www.youtube.com/watch?v=MJ_liJhjQoI&feature=youtu.be Single Arm Dumbbell Power Cleans https://www.youtube.com/watch?v=JiodoFLKJWc&feature=youtu.be Single Arm Dumbbell Thrusters https://www.youtube.com/watch?v=OKx4q6b7Zhc&feature=youtu.be How to Make an Odd-Object https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be Warm-Up 2-3 Sets 15...

CrossFit McComb – CrossFit

Three-Peat Info & Warm Up (No Measure)

Stimulus

** Coupling running with a few of our dumbbell weightlifting movements

**On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

**Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee

**Single Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground

Movement Videos

Single Arm Hang Dumbbell Snatches

https://www.youtube.com/watch?v=MJ_liJhjQoI&feature=youtu.be

Single Arm Dumbbell Power Cleans

https://www.youtube.com/watch?v=JiodoFLKJWc&feature=youtu.be

Single Arm Dumbbell Thrusters

https://www.youtube.com/watch?v=OKx4q6b7Zhc&feature=youtu.be

How to Make an Odd-Object

https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Warm-Up

2-3 Sets

15 Knuckle Drags

15 Glute Bridges

15 Air Squats

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Three-Peat (@Home with Equipment (Time)

3 Rounds For Time:

200 Meter Run

20 Single Arm Hang Dumbbell Snatches

200 Meter Run

20 Single Arm Dumbbell Power Cleans

200 Meter Run

20 Single Arm Dumbbell Thrusters

*On all dumbbell movements, alternate hands every 5 repetitions

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Three-Peat (@Home No Equipment) (Time)

3 Rounds For Time:

200 Meter Run

20 Odd-Object to Overhead

200 Meter Run

20 Odd-Object Step-Ups

200 Meter Run

20 Odd-Object Thrusters

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Dirty 30 (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/85)

30 Toes to Bar

30 Push Press (115/85)

30 Deadlifts (115/85)

30 Wallballs (20/14)

30 Burpees

30 Double Unders

CrossFit McComb - CrossFitGravity Warm up (No Measure)Stimulus **5 rounds for time for this longer conditioning piece **Choose a double under number or variation that you can complete in no more then 2 sets each round **Let's think about breaking up the push-ups up from the beginning knowing they're going to catch up to us in rounds 4 and 5 **Score will be time of completion Movement Videos Reverse Burpees https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be Warm-Up EMOM 12: Minute 1: :30 Jump Rope Minute 2: 10 Cossack Squats (Alternating) Minute 3: 20 Step Back Lunges Minute 4: :30 Active Divebombers (https://www.youtube.com/watch?v=SrM4_RvFQf8) . . ....

CrossFit McComb – CrossFit

Gravity Warm up (No Measure)

Stimulus

**5 rounds for time for this longer conditioning piece

**Choose a double under number or variation that you can complete in no more then 2 sets each round

**Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5

**Score will be time of completion

Movement Videos

Reverse Burpees

https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

Warm-Up

EMOM 12:

Minute 1: :30 Jump Rope

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Step Back Lunges

Minute 4: :30 Active Divebombers (https://www.youtube.com/watch?v=SrM4_RvFQf8)

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Gravity (@Home) (Time)

5 Rounds For Time:

80 Double Unders (120 singles)

40 Sit-ups

20 Push-ups

10 Reverse Burpees

(reverse burpee https://www.youtube.com/watch?v=rvLrGSoE9Pk)

** if you don’t have a rope just jump to a spot in front of you and then jump back, but there are a few at the gym that you can check out

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Trip Advisor (3 Rounds for reps)

AMRAP 5:

Buy-In: 45/30 Calorie Assault Bike

Into Max Rounds

9 Power Cleans (95/65)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/20 Calorie Assault Bike

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders

CrossFit McComb - CrossFitBack Squat (1x5)Simple Plan (Time)3 Rounds For Time: 50 Air Squats 35 Push-ups 25/18 Calorie Row Warm-up ## 30 Seconds Each Push-up Plank Hold (Top) Active Spidermans Alternating Shoulder Taps Active Twisted Cross Inchworm to Push-up Hollow Hold Push-up Plank Hold (Bottom) Push-up to Down Dog BB Warm-up Pigeon Pose 1min/sideWarm-up (No Measure)Cairo Warmup For Quality: 2 Inchworms 2 Strict Pull-ups (banded pull aparts) 2 Broad Jumps 4 Inchworms 4 Strict Pull-ups 4 Broad Jumps 6 Inchworms 6 Strict Pull-ups 6 Broad JumpsCairo (@Home with Equipment) (AMRAP - Rounds and Reps)Ascending Ladder for 15 Minutes: 2 Strict...

CrossFit McComb – CrossFit

Back Squat (1×5)

Simple Plan (Time)

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row

Warm-up

## 30 Seconds Each

Push-up Plank Hold (Top)

Active Spidermans

Alternating Shoulder Taps

Active Twisted Cross

Inchworm to Push-up

Hollow Hold

Push-up Plank Hold (Bottom)

Push-up to Down Dog

BB Warm-up

Pigeon Pose 1min/side

Warm-up (No Measure)

Cairo Warmup

For Quality:

2 Inchworms

2 Strict Pull-ups (banded pull aparts)

2 Broad Jumps

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

Cairo (@Home with Equipment) (AMRAP – Rounds and Reps)

Ascending Ladder for 15 Minutes:

2 Strict Pull-ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

…

* Continue adding 2 reps to each movement

* Athlete’s choice on when to alternate hands on the single arm cleans.

Cairo (@Home No Equipment) (AMRAP – Rounds and Reps)

Ascending Ladder for 15 Minutes:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd-Object Facing Burpees

…

*Continue to add 2 reps to each movement