(601) 551-0558

210119

CrossFit McComb - CrossFitWarm-up (No Measure)1 Minute Easy Bike 10 Jumping Jacks 10 Active Spidermans + Hamstring Stretch 1 Min Moderate Bike 20 Single Unders 5 Push-up to Down Dog 1 Minute Faster Bike 10 Double Taps 10 Slow Air Squats 10 double unders 1 min/side couch stretch calf stretch 10 alt TGUDouble-Edged (Time)7 Rounds For Time: 500 Meter Assault Bike 30 Double Unders 10 BurpeesMetcon (No Measure)Body Armor Cash-Out 2 Sets: 1 Minute Banded Pull-Aparts 1 Minute Side Plank (Each Side) 1 Minute Banded Front Plank

CrossFit McComb – CrossFit

Warm-up (No Measure)

1 Minute Easy Bike

10 Jumping Jacks

10 Active Spidermans + Hamstring Stretch

1 Min Moderate Bike

20 Single Unders

5 Push-up to Down Dog

1 Minute Faster Bike

10 Double Taps

10 Slow Air Squats

10 double unders

1 min/side

couch stretch

calf stretch

10 alt TGU

Double-Edged (Time)

7 Rounds For Time:

500 Meter Assault Bike

30 Double Unders

10 Burpees

Metcon (No Measure)

Body Armor Cash-Out

2 Sets:

1 Minute Banded Pull-Aparts

1 Minute Side Plank (Each Side)

1 Minute Banded Front Plank

210118

CrossFit McComb - CrossFitWarm-up (No Measure)10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Straight Leg Swings (Each side) PVC Hollow Hold – count to 30 PVC Arch Hold – count to 30 Barbell warmup - snatch version T2B warmup * 10 Scap Pull-ups * 5 Kip Swings * 3 Knees to Chest * 3 Toes to Barsotts press3x3 Sotts Press can increase weight over the sets for this weekbtn snatch grip strict press3x3 BTN Snatch Grip Strict Press + Snatch Balance + Snatch Drop record heaviest setSnatch BalanceDrop SnatchTop Shelf (AMRAP - Rounds and Reps)AMRAP 15: 21 Wallballs...

CrossFit McComb – CrossFit

Warm-up (No Measure)

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC Straight Leg Swings (Each side)

PVC Hollow Hold – count to 30

PVC Arch Hold – count to 30

Barbell warmup – snatch version

T2B warmup

* 10 Scap Pull-ups

* 5 Kip Swings

* 3 Knees to Chest

* 3 Toes to Bar

sotts press

3×3

Sotts Press

can increase weight over the sets for this week

btn snatch grip strict press

3×3

BTN Snatch Grip Strict Press + Snatch Balance + Snatch Drop

record heaviest set

Snatch Balance

Drop Snatch

Top Shelf (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs (20/14)

12 Power Snatches (95/65)

15 Toes to Bar

12 Overhead Squats (95/65)
goal: 3.5-5 rounds

210116

CrossFit McComb - CrossFitSquat Clean (heavy single)Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dipsthese are squat cleans

CrossFit McComb – CrossFit

Squat Clean (heavy single)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
these are squat cleans

210115

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 active spidermans + hamstring stretch (5/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 upBeastmode 24 (Time)For Time (with a Partner) 50 Walking Lunges 40 Pull-Ups 100 Box Jumps (20 in) 40 Double-Unders 50 Ring Dips 40 Knees-to-Elbows 60 Kettlebell Swings (53/35#) 60 Sit-Ups 40 Dumbbell Hang Squat Cleans (2- 35/25#s) 50 Back Extensions 60 Wall Ball Shots (20/14#) 6 Rope Climbs...

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 active spidermans + hamstring stretch (5/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

Beastmode 24 (Time)

For Time (with a Partner)

50 Walking Lunges

40 Pull-Ups

100 Box Jumps (20 in)

40 Double-Unders

50 Ring Dips

40 Knees-to-Elbows

60 Kettlebell Swings (53/35#)

60 Sit-Ups

40 Dumbbell Hang Squat Cleans (2- 35/25#s)

50 Back Extensions

60 Wall Ball Shots (20/14#)

6 Rope Climbs (15 ft)

One partner works while the other rests. Box jump height is the same for men and women.

210114

CrossFit McComb - CrossFit3 Position Squat Snatchpockets one inch above knee Floor/mid shin if you don't have full size platesall three positions at each of the following percentages 60%, 65%, 70% of 1rm squat snatch feel free to spend more time at any of the percentages - this is about quality not quantity - but please don't go over the percentages listed record your heaviest setSquat Snatch (record 70%)Control+Alt+Delete (4 Rounds for time)4 Rounds: In a 5:00 window 20 Alternating Dumbbell Snatches (50/35) 40 Air Squats 20/15 Calorie Assault Bike

CrossFit McComb – CrossFit

3 Position Squat Snatch

pockets

one inch above knee

Floor/mid shin if you don’t have full size plates
all three positions at each of the following percentages

60%, 65%, 70% of 1rm squat snatch

feel free to spend more time at any of the percentages – this is about quality not quantity – but please don’t go over the percentages listed

record your heaviest set

Squat Snatch (record 70%)

Control+Alt+Delete (4 Rounds for time)

4 Rounds:

In a 5:00 window

20 Alternating Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Assault Bike

210113

CrossFit McComb - CrossFitLine Drills + Barbell Warmup (No Measure)Run/Row Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsBlitzen (Time)5 Rounds For Time: 20/15 Calorie Row 10 Thrusters (115/85)Machine Conditioning (Calories)Machine Conditioning 2 Sets: 8 Minutes On 4 Minutes Off choose your machine - bike or rower

CrossFit McComb – CrossFit

Line Drills + Barbell Warmup (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Blitzen (Time)

5 Rounds For Time:

20/15 Calorie Row

10 Thrusters (115/85)

Machine Conditioning (Calories)

Machine Conditioning

2 Sets:

8 Minutes On

4 Minutes Off

choose your machine – bike or rower

210112

CrossFit McComb - CrossFitWarm-up (No Measure)Run/Row/Ride CFMc Warmup BB warmup - snatch gripsotts press (3x3 record heaviest)3x3 Sotts Press can increase weight over the sets for this weekbtn snatch grip strict press (3x3 )3x3 BTN Snatch Grip Strict Press + Snatch Balance + Snatch Drop record heaviest setSnatch Balance (3x3 record heaviest)Drop Snatch (3x3 record heaviest)Wunderful (Time)10 Rounds For Time [25 Minute Cap]: 30 Double Unders 20 AbMat Sit-ups 10 Hand Release Push-ups

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run/Row/Ride

CFMc Warmup

BB warmup – snatch grip

sotts press (3×3 record heaviest)

3×3

Sotts Press

can increase weight over the sets for this week

btn snatch grip strict press (3×3 )

3×3

BTN Snatch Grip Strict Press + Snatch Balance + Snatch Drop

record heaviest set

Snatch Balance (3×3 record heaviest)

Drop Snatch (3×3 record heaviest)

Wunderful (Time)

10 Rounds For Time [25 Minute Cap]:

30 Double Unders

20 AbMat Sit-ups

10 Hand Release Push-ups

200111

CrossFit McComb - CrossFitWarm-up (No Measure)10 Box Step-ups 10 Active Samson + Air Squat 10 Push-up to Down Down Dog 10 Active Spidermans + hamstring stretch 10 Shoulders Taps 10 Glute Bridges 5 Single Leg Glute Bridges (Each Side) 5 box jump overs 10 alt TGU BB warmup Pull up warmupDelightT (AMRAP - Rounds and Reps)AMRAP 15: 12 Box Jump Overs (24"/20") 12 Deadlifts (155/105) 9 Bar-Facing Burpees 9 Hang Power Cleans (155/105) 6 Strict Pull-ups 6 Push Jerks (155/105)

CrossFit McComb – CrossFit

Warm-up (No Measure)

10 Box Step-ups

10 Active Samson + Air Squat

10 Push-up to Down Down Dog

10 Active Spidermans + hamstring stretch

10 Shoulders Taps

10 Glute Bridges

5 Single Leg Glute Bridges (Each Side)

5 box jump overs

10 alt TGU

BB warmup

Pull up warmup

DelightT (AMRAP – Rounds and Reps)

AMRAP 15:

12 Box Jump Overs (24″/20″)

12 Deadlifts (155/105)

9 Bar-Facing Burpees

9 Hang Power Cleans (155/105)

6 Strict Pull-ups

6 Push Jerks (155/105)

210109

CrossFit McComb - CrossFitBench Press (heavy triple)Saturday 1/9/20 (AMRAP - Rounds and Reps)25 min AMRAP 200m single db farmers carry (50/35#) 10 box jump overs 10 bench press (95/65#) 10 cal bike

CrossFit McComb – CrossFit

Bench Press (heavy triple)

Saturday 1/9/20 (AMRAP – Rounds and Reps)

25 min AMRAP

200m single db farmers carry (50/35#)

10 box jump overs

10 bench press (95/65#)

10 cal bike

210108

CrossFit McComb - CrossFitTeam Marston (Time)10 Rounds Each: 1 Deadlift (315/220) 10 Toes to Bar 15 Bar Facing Burpees * Switch After Full Rounds * 30 Minute Time Cap

CrossFit McComb – CrossFit

Team Marston (Time)

10 Rounds Each:

1 Deadlift (315/220)

10 Toes to Bar

15 Bar Facing Burpees

* Switch After Full Rounds

* 30 Minute Time Cap