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210331

CrossFit McComb - CrossFitSquat Clean Warmup (No Measure):30 Seconds Jumping Jacks Active Spidermans Active Samson Push-up to Down Dog Air Squats Banded Air Squats Wrist Stretch – 1 Minute From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark. Squat Hold – 1 Minute Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to...

CrossFit McComb – CrossFit

Squat Clean Warmup (No Measure)

:30 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Banded Air Squats

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Squat Clean

Checkpoints

The three positions that are being practiced in the weightlifting portion of today are the same positions we are looking to hit in the workout. Think of these as checkpoints that, if hit, makes the movement easier to successfully execute. Athletes only focus today will be to pass through these positions of every rep. During movement prep and the weightlifting piece, our goal as coaches is to make sure athletes know what proper positioning looks like and feels like as they move the barbell. Athletes may have different faults as to why they are not hitting these positions. Identifying them early in these controlled settings will allow them to make the proper adjustments for the next set and for the metcon.

Movement Prep

Establish 1st Position

3 High Hang Power Cleans

Establish 2nd Position

3 Hang Power Cleans

Establish 3rd Position

3 Power Cleans

2 High Hang Squat Cleans (1st Position)

2 Hang Squat Cleans (2nd Position)

2 Squat Cleans (3rd Position)

Squat Clean (5×1)

Wiped Clean (5 Rounds for time)

On the 4:00 x 5 Rounds:

30 Air Squats

20/15 Calorie Row

7 Power Clean and Jerks (115/85)

210330

CrossFit McComb - CrossFitSplit Jerk Mobility (No Measure)Front Rack Stretch – 1 Minute Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps. Wrist Stretch – 1 Minute From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body...

CrossFit McComb – CrossFit

Split Jerk Mobility (No Measure)

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Split Jerk Warm-up (No Measure)

Jerk

Split Jerk

The split jerk is something we perform less commonly than push press or push jerk. Despite the split being the most efficient receiving position, many athletes are able to lift more in the push press or the push jerk due to the more complicated footwork pattern of the split. For these athletes, the strength is likely there, so the skill will take priority. To find this balanced split position, we can have athletes step back into a lunge. In this position, their front knee should be slightly behind the ankle. The back knee should be just under the back hip with the toe on the ground. When athletes stand up halfway they will find their split jerk position. If they were to lean and fall forward, the foot that moves forward first will likely be the front foot in the receiving position. The biggest fault we see here is a straight back leg which puts most of the weight on the front foot. Making sure the back knee is bent every rep will be important to avoid this. For resetting, athletes will recover their front foot and then back foot.

Movement Prep

2 Strict Press

2 Push Press

2 Push Jerks

Establish Split Position

3 Jumps to Split Position (Thumbs on Shoulders)

3 Jumps to Split Position (Land and Punch Arms Overhead)

3 Split Jerks

Split Jerk (5×1)

Don’t Stop Me Now (AMRAP – Reps)

AMRAP 18:

Max Calorie Bike

Every 3 Minutes [Starting at 0:00]:

50 Double Unders

12 Burpees

210329

CrossFit McComb - CrossFitMiracle Miles (Time)For Time: 50 AbMat Sit-ups 200 Meter Run 50 AbMat Sit-ups 400 Meter Run 50 AbMat Sit-ups 800 Meter Run 50 AbMat Sit-ups 1 Mile Run

CrossFit McComb – CrossFit

Miracle Miles (Time)

For Time:

50 AbMat Sit-ups

200 Meter Run

50 AbMat Sit-ups

400 Meter Run

50 AbMat Sit-ups

800 Meter Run

50 AbMat Sit-ups

1 Mile Run

210327

CrossFit McComb - CrossFitartition Participation Party (Time)For Time: 200 AbMat Sit-ups 100/75 Calorie Bike 50 Bench Press (135/95) Partition However You'd Like

CrossFit McComb – CrossFit

artition Participation Party (Time)

For Time:

200 AbMat Sit-ups

100/75 Calorie Bike

50 Bench Press (135/95)

Partition However You’d Like

210326

CrossFit McComb - CrossFitAll the things (Time)For Time (with a Partner) 4,000 meter Row 3,000 meter Bike 2,000 meter Ski (our version - upright rower) 1 mile Run Partners trade-off every minute except for on the run. The run is completed togetherCrossfit Games Open 21.3 RX (Ages 16-54) (Time)For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for...

CrossFit McComb – CrossFit

All the things (Time)

For Time (with a Partner)

4,000 meter Row

3,000 meter Bike

2,000 meter Ski (our version – upright rower)

1 mile Run

Partners trade-off every minute except for on the run. The run is completed together

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

210325

CrossFit McComb - CrossFitMetcon (AMRAP - Reps)no warmup - Run 800m row technique video https://www.youtube.com/watch?v=Kmm3jJ-JPfk run 800m

CrossFit McComb – CrossFit

Metcon (AMRAP – Reps)

no warmup –

Run 800m

row technique video

https://www.youtube.com/watch?v=Kmm3jJ-JPfk

run 800m

210324

CrossFit McComb - CrossFitDia-bolical (Time)For Time: 500 Meter Bike, 21 Deadlifts (225/155) 500 Meter Bike, 42 Hand Release Push-ups 500 Meter Bike, 15 Deadlifts (225/155) 500 Meter Bike, 30 Hand Release Push-ups 500 Meter Bike, 9 Deadlifts (225/155) 500 Meter Bike, 18 Hand Release Push-ups

CrossFit McComb – CrossFit

Dia-bolical (Time)

For Time:

500 Meter Bike, 21 Deadlifts (225/155)

500 Meter Bike, 42 Hand Release Push-ups

500 Meter Bike, 15 Deadlifts (225/155)

500 Meter Bike, 30 Hand Release Push-ups

500 Meter Bike, 9 Deadlifts (225/155)

500 Meter Bike, 18 Hand Release Push-ups

210323

CrossFit McComb - CrossFitThe Old Block (Time)For Time: 50 Wallballs (20/14) 40 Box Jumps (24"/20") 30 Lateral Barbell Burpees 20 Power Snatches (115/85) 1,000 Meter Row

CrossFit McComb – CrossFit

The Old Block (Time)

For Time:

50 Wallballs (20/14)

40 Box Jumps (24″/20″)

30 Lateral Barbell Burpees

20 Power Snatches (115/85)

1,000 Meter Row

210322

CrossFit McComb - CrossFitPush Jerk (5-4-3-2-1)Push Jerk (set of 4)Push Jerk (set of 3)Push Jerk (set of 2)Push Jerk (set of 1)Divide & Conquer (AMRAP - Rounds and Reps)AMRAP 15: 30 Double Unders 15 Push Jerks (135/95) 30 Double Unders 15 Toes to Bar

CrossFit McComb – CrossFit

Push Jerk (5-4-3-2-1)

Push Jerk (set of 4)

Push Jerk (set of 3)

Push Jerk (set of 2)

Push Jerk (set of 1)

Divide & Conquer (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Push Jerks (135/95)

30 Double Unders

15 Toes to Bar

210320

CrossFit McComb - CrossFitH(arm)ful (Time)H(arm)ful" 4 Rounds For Time [30 Minute Cap]: 30/21 Calorie Bike 200 Meter Farmers Carry (50's/35's) 100' Walking Lunges

CrossFit McComb – CrossFit

H(arm)ful (Time)

H(arm)ful”

4 Rounds For Time [30 Minute Cap]:

30/21 Calorie Bike

200 Meter Farmers Carry (50’s/35’s)

100′ Walking Lunges