(601) 551-0558

200322

CrossFit McComb - CrossFit32-Pack (4 Rounds for reps)Tabata: Single Arm Plank Glute Bridges Single Arm Plank Flutter Kicks *Single Arm plank alternates on each interval (right hand up, left leg up, then opposite on the next) Stimulus **We'll work through all 8 tabata rounds of a movement before moving on to the next movements **A tabata is :20 Seconds of work :10 of rest **You'll spend 4 Minutes at each station **You will have 4 scores for this workout, one for each movement **Total workout time is 16 Minutes Warm-up 2-3 Sets 5 Inchworms 30 Second Hollow Hold 5 Shoulder...

CrossFit McComb – CrossFit

32-Pack (4 Rounds for reps)

Tabata:

Single Arm Plank

Glute Bridges

Single Arm Plank

Flutter Kicks

*Single Arm plank alternates on each interval (right hand up, left leg up, then opposite on the next)

Stimulus

**We’ll work through all 8 tabata rounds of a movement before moving on to the next movements

**A tabata is :20 Seconds of work :10 of rest

**You’ll spend 4 Minutes at each station

**You will have 4 scores for this workout, one for each movement

**Total workout time is 16 Minutes

Warm-up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

5 Shoulder Taps

30 Second Arch Hold

Something other than tabata (Time)

8 rounds

30 doubles (60 singles)

12 alt forward lunges (Db in farmers carry)

12 alt db push presses (6 per side)

200321

CrossFit McComb - CrossFitTic Tac Go (@home with running) (AMRAP - Rounds and Reps)AMRAP 25: 10 Air Squats + 400m Run 20 Air Squats + 400m Run 30 Air Squats + 400m Run Continue to add (10) squats per round Stimulus **Working through a longer 25 minute workout today **After each run we'll add 10 reps to our Air Squats **Our score today will be the amount of Air Squats we complete plus however many reps we get into the next round For ease let's count the run as 4 reps for the full 400m run (300=3, 200=2, 100=1) *...

CrossFit McComb – CrossFit

Tic Tac Go (@home with running) (AMRAP – Rounds and Reps)

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

Stimulus

**Working through a longer 25 minute workout today

**After each run we’ll add 10 reps to our Air Squats

**Our score today will be the amount of Air Squats we complete plus however many reps we get into the next round

For ease let’s count the run as 4 reps for the full 400m run (300=3, 200=2, 100=1) * For Example *

If you finish the round of 40 Air Squats + the 400m Run and get 10 squats into the next round your score will be 44+10

Warm-Up

2-3 Sets

200m Run

15 Glute Bridges

15 Knuckle Drags

Tic-Tac-Go (@home No Running Version) (Time)

For Time:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

* scale is 75 singles

Stimulus

**Working through a longer workout today we expect this to take between 25-35 Minutes

**Let’s think about breaking up the double unders from the beginning into manageable sets

* Break-up Options*

* 25-25

* 30-20

* 20-20-10

* 10-10-10-10-10

**Try and find a pace on the air squats that will allow you to keep moving

Warm-Up

2-3 Sets

20 Single Jumps

15 Glute Bridges

15 Knuckle Drags

200320

CrossFit McComb - CrossFitGarage Fight (@Gym & @Home with equipment) (3 Rounds for reps)3 Rounds 1:00 Min at each of the following movements: Dumbbell Goblet Thrusters (50/35#) Single Dumbbell Power Cleans (alt however, one head touches the ground) Hops over the Dumbbell Single Arm Push Presses (alt however) Burpees Rest Stimulus **In today's 17 minute workout we'll work through 5 different movements and a rest **The goal is to keep consistent rep counts throughout the duration of the workout **Let's try to move through the entire minute of each movement since there isn't any transition between the movements **We'll keep...

CrossFit McComb – CrossFit

Garage Fight (@Gym & @Home with equipment) (3 Rounds for reps)

3 Rounds

1:00 Min at each of the following movements:

Dumbbell Goblet Thrusters (50/35#)

Single Dumbbell Power Cleans (alt however, one head touches the ground)

Hops over the Dumbbell

Single Arm Push Presses (alt however)

Burpees

Rest

Stimulus

**In today’s 17 minute workout we’ll work through 5 different movements and a rest

**The goal is to keep consistent rep counts throughout the duration of the workout

**Let’s try to move through the entire minute of each movement since there isn’t any transition between the movements

**We’ll keep 3 separate scores for each round,

Movement Videos

DB Goblet Thrusters

https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be

Warm-Up

3 Sets

5 DB Strict Press- light weight (Each Side)

10 Active Spiderman

15 AbMat Sit-ups

20 Air Squats

Garage Fight (@Home No Equipment) (3 Rounds for reps)

3 Rounds

1:00 Minute of each of the following movements

Odd-Object Thrusters

Odd-Object Cleans (alt however – goes to the ground each time)

Hops over Odd-Object

Odd-Object Reverse Lunges (alt each rep)

Burpees

Rest

How to create an Odd-Object

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

Stimulus

**In today’s 17 minute workout we’ll work through 5 different movements and a rest

**The goal is to keep consistent rep counts throughout the duration of the workout

**Let’s try to move through the entire minute of each movement since there isn’t a lot of transition between them

**We’ll keep 3 separate scores for each round

Movement Videos

Odd-Object Thrusters

https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

Odd-Object Cleans

https://www.youtube.com/watch?v=mJ-AOzTYzeM (that should be good for a chuckle at least)

Warm-Up

3 Sets

5 odd object Strict Press- light weight (Each Side) – can be a different odd odd object than the metcon – just something to get your shoulders warm

10 Lateral Stair Steps (Each Side)

15 Sit-ups

20 Air Squats

200319

CrossFit McComb - CrossFitFarmers Only (@Gym & @Home with equipment: (Time)5 Rounds For Time: 10 Kettlebell Swings (70/53# or heavy as you can) 200' Single Arm kb Farmers Carry 400m runFarm Land (@Home No Equipment Version) (AMRAP - Rounds and Reps)AMRAP 15: 15 Hand-Release Pushups 18 Bent over Backpack Rows 21 Glute Bridges Stimulus Looking to get as many rounds and reps as possible in this 15 minute workout On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom As we move...

CrossFit McComb – CrossFit

Farmers Only (@Gym & @Home with equipment: (Time)

5 Rounds For Time:

10 Kettlebell Swings (70/53# or heavy as you can)

200′ Single Arm kb Farmers Carry

400m run

Farm Land (@Home No Equipment Version) (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges

Stimulus

Looking to get as many rounds and reps as possible in this 15 minute workout

On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom

As we move through push-ups our body should go from the top to the bottom in a straight line through the movement

If unable to complete 15 Hand release push-ups you can substitute knee push-ups

Always preferring planned breaks over forced breaks keep this in mind when heading into this workout

Warm-Up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

30 Second Arch Hold

5 Single Leg Glute Bridge (Each Side) Video

200318

CrossFit McComb - CrossFitPalace (@Gym & @Home - Equipment option) (AMRAP - Rounds and Reps)AMRAP 6: 2 Single DB Reverse Lunges, 20 Double-Unders 4 Single DB Reverse Lunges, 20 Double-Unders 6 Single DB Reverse Lunges, 20 Double-Unders Continue to add (2) reverse lunges per round Rest 2:00 AMRAP 6: 2 Single DB Power Snatches, 20 Double-Unders 4 Single DB Power Snatches, 20 Double-Unders 6 Single DB Power Snatches, 20 Double-Unders Continue to add (2) power snatches per round **double under scale is 30 singles Stimulus Scoring - Enter your last completed round, plus reps * Example - If you completed...

CrossFit McComb – CrossFit

Palace (@Gym & @Home – Equipment option) (AMRAP – Rounds and Reps)

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round

**double under scale is 30 singles

Stimulus

Scoring – Enter your last completed round, plus reps

* Example – If you completed the round of 12 power snatches + 20 DU, and completed 6 more power snatches by the time cap, your score is 12 + 6

DB Power Snatches will be alternating each rep

Choose a DB weight that when fresh you’d be able to complete 20+ reps unbroken

Shoot for unbroken sets on the double unders

Consistency will beat speed out of the gates

Warm-Up

8 Minutes For Quality:

20 Single Unders

15 Shoulder Taps

10 Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, towel, or band

Palace (@Home NO Equipment) (AMRAP – Rounds and Reps)

AMRAP 6:

2 Odd-Object Reverse Lunges, 20 Double Taps

4 Odd-Object Reverse Lunges, 20 Double Taps

6 Odd-Object Reverse Lunges, 20 Double Taps

*Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead, 20 Double Taps

4 Odd-Object Ground to Overhead, 20 Double Taps

6 Odd-Object Ground to Overhead, 20 Double Taps

*Continue to add (2) ground to overhead per round

Stimulus

Scoring – Enter your last completed round, plus reps

* Example – If you completed the round of 12 reverse lunges + 20 DU, and completed 6 more reverse lunges by the time cap, your score is 12 + 6

Looking to see how far we can get in each of these 6 Minute AMRAPS

Let’s choose an object that allows for both of our arms to be working together for the ground to overhead

Object must start on the ground and finish overhead with both arms locked out for each rep

Shoot for unbroken sets on the double taps

A goal here is to be able to keep moving through the entire 6 minutes, with that in mind find a steady pace from the beginning

Warm-Up

8 Minutes For Quality:

20 Jumping Jacks

15 Shoulder Taps

10 Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, towel, or band

200317

CrossFit McComb - CrossFitLuck of the Irish (Time)for Time Buy in: 800m run 5 Rounds 17 Kettlebell Swings (53/35 lb) 17 Knees-to-Elbows 17 Sumo Deadlift High-Pulls (53/35 lb) 17 Goblet Squats (53/35 lb) Cash out: 800m runIf you have a kb & would like to do this at home but don't have the option to run, leave out the run. You can do sit ups or v ups for the knees to elbowMirror Effect (at home WOD) (3 Rounds for time)"Mirror Effect" On the 0:00... 1 Mile Run On the 10:00... 100 Burpees On the 20:00... 1 Mile Run Stimulus...

CrossFit McComb – CrossFit

Luck of the Irish (Time)

for Time

Buy in: 800m run

5 Rounds

17 Kettlebell Swings (53/35 lb)

17 Knees-to-Elbows

17 Sumo Deadlift High-Pulls (53/35 lb)

17 Goblet Squats (53/35 lb)

Cash out: 800m run
If you have a kb & would like to do this at home but don’t have the option to run, leave out the run. You can do sit ups or v ups for the knees to elbow

Mirror Effect (at home WOD) (3 Rounds for time)

“Mirror Effect”

On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run

Stimulus

• Opportunity to practice pacing larger intervals

• Aim to keep the second 1 mile run within :10 -: 15 seconds of the first

• Your score will be 3 separate completion times (system will add together sum total)

• If you believe your mile time to be in the 9:00’s or above, let’s modify to 800m today and run hard

• 8:00 Time Cap on Part #2 (burpees)

Warm-Up

3 Rounds:

30 Seconds Samson Stretch

10 Glute Bridges

30 Seconds Cossack Squats

5 Push-ups

200m Jog (1st slow, 2nd moderate, 3rd at planned mile pace)

200316

CrossFit McComb - CrossFitSpice GIrl (Time)For Time: 21 Power Snatches (95/65) 5 Rounds of "Cindy" 21 Overhead Squats (95/65) 5 Rounds of "Cindy" 21 Squat Snatches (95/65)

CrossFit McComb – CrossFit

Spice GIrl (Time)

For Time:

21 Power Snatches (95/65)

5 Rounds of “Cindy”

21 Overhead Squats (95/65)

5 Rounds of “Cindy”

21 Squat Snatches (95/65)

200313

CrossFit McComb - CrossFitFriday the 13th (3/13/20) Pt1 (AMRAP - Rounds and Reps)13 min AMRAP Partner 1: 13 cal bike Partner 2: 13 wall balls (20/14#) 13 T2B 13 deadlifts (155/105#) When partner 1 finishes - the partners swap with Partner 1 taking up where Partner 2 was in the movements. This swapping continues until the time is up. immediately into: 13 minutes to establish 13 meters max sled weight push each partner will push separately - but the weights will be combined for one score for the teamFriday the 13th (3/13/20) Pt2 (Weight)team's combined weights

CrossFit McComb – CrossFit

Friday the 13th (3/13/20) Pt1 (AMRAP – Rounds and Reps)

13 min AMRAP

Partner 1:

13 cal bike

Partner 2:

13 wall balls (20/14#)

13 T2B

13 deadlifts (155/105#)

When partner 1 finishes – the partners swap with Partner 1 taking up where Partner 2 was in the movements. This swapping continues until the time is up.

immediately into:

13 minutes to establish

13 meters max sled weight push

each partner will push separately – but the weights will be combined for one score for the team

Friday the 13th (3/13/20) Pt2 (Weight)

team’s combined weights

200312

CrossFit McComb - CrossFitVertigo (AMRAP - Rounds and Reps)AMRAP 18: 10 Russian Kettlebell Swings (70/53) 10 AbMat Sit-ups 10 x 10 Meter Shuttle Runs 20 Russian Kettlebell Swings (70/53) 20 AbMat Sit-ups 20 x 10 Meter Shuttle Runs 30 Russian Kettlebell Swings (70/53) 30 AbMat Sit-ups 30 x 10 Meter Shuttle Runs ... Continue to Add (10) Reps Until Time

CrossFit McComb – CrossFit

Vertigo (AMRAP – Rounds and Reps)

AMRAP 18:

10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

10 x 10 Meter Shuttle Runs

20 Russian Kettlebell Swings (70/53)

20 AbMat Sit-ups

20 x 10 Meter Shuttle Runs

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

30 x 10 Meter Shuttle Runs



Continue to Add (10) Reps Until Time

200311

CrossFit McComb - CrossFitBergeron Beep Test (AMRAP - Rounds and Reps)On the Minute For as Long as Possible: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure * Every minute on the minute, you'll complete 7 thursters, 7 pull-ups, and 7 burpees * When athletes are no longer able to complete the work within the minute, the workout is done * The score is total completed rounds and reps * The goal is to choose weights, rep schemes, and movement variations that allow for at least 10 rounds *...

CrossFit McComb – CrossFit

Bergeron Beep Test (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

* Every minute on the minute, you’ll complete 7 thursters, 7 pull-ups, and 7 burpees

* When athletes are no longer able to complete the work within the minute, the workout is done

* The score is total completed rounds and reps

* The goal is to choose weights, rep schemes, and movement variations that allow for at least 10 rounds

* If athletes are not able to make it to ten minutes, continue to complete the workout AMRAP style until 10:00 on the clock

* **For Example:** If you only make it to 7 minutes, ditch the EMOM and complete as many rounds and reps possible for 3 more minutes

* Athletes shouldn’t worry about going on the minute in this scenario, they can just get as much work done with the remaining time

* These athletes will record total rounds and reps on the EMOM, not the additional work to reach 10 minutes

* To keep things on track as far as time goes, the highest we’ll go today in class is 20 minutes