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210319

CrossFit McComb - CrossFitTeam Tosh Sprints (Time)Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run * One athlete works at a time while the other rests * The flow of the workout goes as follow: * Athlete 1 runs 200 meters, Athlete 2 runs 200 meters * Athlete 1 runs 400 meters, Athlete 2 runs 400 meters * Athlete 1 runs 600 meters, Athlete 2 runs 600 meters * Repeat that cycle 2 more times for total of 3 rounds each * The score today is total time it takes for athletes to complete the...

CrossFit McComb – CrossFit

Team Tosh Sprints (Time)

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

* One athlete works at a time while the other rests

* The flow of the workout goes as follow:

* Athlete 1 runs 200 meters, Athlete 2 runs 200 meters

* Athlete 1 runs 400 meters, Athlete 2 runs 400 meters

* Athlete 1 runs 600 meters, Athlete 2 runs 600 meters

* Repeat that cycle 2 more times for total of 3 rounds each

* The score today is total time it takes for athletes to complete the 3 rounds

* On the shorter side, this takes athletes around 30 minutes to complete

* Athletes on the longer side will take 38-40 minutes to complete the work

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Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

210318

CrossFit McComb - CrossFitRow Intervals (AMRAP - Reps)5 min warmup with rower set with 10 mins using a 20 stroke/min rate 10 increasing intensity strokes 10 easy strokes repeat until 10 min is up 5 min cool down https://www.youtube.com/watch?v=1Qs2NqJIIzk score - cal on rower during the 10 min intervals - BUT no faster than a 20 stroke/min pace

CrossFit McComb – CrossFit

Row Intervals (AMRAP – Reps)

5 min warmup

with rower set with 10 mins

using a 20 stroke/min rate

10 increasing intensity strokes

10 easy strokes

repeat until 10 min is up

5 min cool down

https://www.youtube.com/watch?v=1Qs2NqJIIzk

score – cal on rower during the 10 min intervals – BUT no faster than a 20 stroke/min pace

210317

CrossFit McComb - CrossFitMetcon (3 Rounds for weight)Barbell Cycling 15-10-5: Unbroken Power Cleans These sets of 15-10-5 are designed to be completed unbroken * Look to build in weight with each drop in repsPower Play (AMRAP - Reps)AMRAP 7: 1 Power Clean (155/105) 30 Double Unders 2 Power Cleans (155/105) 30 Double Unders 3 Power Cleans (155/105) 30 Double Unders ... Add 1 Power Clean Per Round * Choose a weight that you *could* cycle for reps, but will likely opt for singles to stay moving * Your score in this portion is total reps over the 7-minute workout *...

CrossFit McComb – CrossFit

Metcon (3 Rounds for weight)

Barbell Cycling

15-10-5:

Unbroken Power Cleans

These sets of 15-10-5 are designed to be completed unbroken

* Look to build in weight with each drop in reps

Power Play (AMRAP – Reps)

AMRAP 7:

1 Power Clean (155/105)

30 Double Unders

2 Power Cleans (155/105)

30 Double Unders

3 Power Cleans (155/105)

30 Double Unders



Add 1 Power Clean Per Round

* Choose a weight that you *could* cycle for reps, but will likely opt for singles to stay moving

* Your score in this portion is total reps over the 7-minute workout

* Here is a cheat sheet for reps:

* **Finish Rd of 1 PC:** 31

* **Finish Rd of 2 PC:** 63

* **Finish Rd of 3 PC:** 99

* **Finish Rd of 4 PC:** 133

* **Finish Rd of 5 PC:** 168

* **Finish Rd of 6 PC:** 204

* **Finish Rd of 7 PC:** 241

* **Finish Rd of 8 PC:** 279

* **Finish Rd of 9 PC:** 318

* **Finish Rd of 10 PC:** 358

* **Finish Rd of 11 PC:** 399

* **Finish Rd of 12 PC:** 441

210306

CrossFit McComb - CrossFitBoop (AMRAP - Reps)AMRAP 14: Max Calorie Row Every 2 Minutes [Starting at 0:00]: 7 Toes to Bar 7 Push Press (95/65) 7 Front Squats (95/65) ()

CrossFit McComb – CrossFit

Boop (AMRAP – Reps)

AMRAP 14:

Max Calorie Row

Every 2 Minutes [Starting at 0:00]:

7 Toes to Bar

7 Push Press (95/65)

7 Front Squats (95/65)

()

210315

CrossFit McComb - CrossFitWarm-up (No Measure)2 Minutes Easy-Moderate Bike 15 Reps Each PVC Around the Worlds (15 Each Each Direction) PVC Pass Throughs PVC Overhead Squats PVC Sotts Press PVC Arch Pulses PVC Hollow Hold Pulses (superman) ## Overhead Squat Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead SquatsMetcon (6 Rounds for weight)Snatch Technique On the 1:30 x 6 Sets: 3-Position Power Snatch 3 Overhead Squats Athletes will complete 6 sets of 6 unbroken reps on the barbell: * 1 High Hang...

CrossFit McComb – CrossFit

Warm-up (No Measure)

2 Minutes Easy-Moderate Bike

15 Reps Each

PVC Around the Worlds (15 Each Each Direction)

PVC Pass Throughs

PVC Overhead Squats

PVC Sotts Press

PVC Arch Pulses

PVC Hollow Hold Pulses (superman)

## Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon (6 Rounds for weight)

Snatch Technique

On the 1:30 x 6 Sets:

3-Position Power Snatch

3 Overhead Squats

Athletes will complete 6 sets of 6 unbroken reps on the barbell:

* 1 High Hang Power Snatch (Pockets)

* 1 Hang Power Snatch (Above the Knee)

* 1 Power Snatch (Floor)

* 3 Overhead Squats

* The goal here is to use light-moderate weights that support excellent technique

* 12 minutes

Bi-Weekly (Time)

4 Rounds For Time:

10 Burpee Pull-ups

20 Hang Power Snatches (75/55)

30/21 Calorie Bike Erg – 21/15 cal assault bike

20 minute cap

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time)

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters RX (Ages 55+) click here

210312

CrossFit McComb - CrossFitTriathlon, 2020 style (AMRAP - Rounds and Reps)20 minute AMRAP 2 person teams 1 round equals 20 cal row 20 cal bike 200 m run You can complete each round however you want. Can work simultaneously, in any order, and you can divide the reps however. But you can't start another round until your team completes all the movements in the round Can also do 3 person teams, but the reps go to 30/30/300 and the time goes to 30 minutesCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks...

CrossFit McComb – CrossFit

Triathlon, 2020 style (AMRAP – Rounds and Reps)

20 minute AMRAP

2 person teams

1 round equals

20 cal row

20 cal bike

200 m run

You can complete each round however you want. Can work simultaneously, in any order, and you can divide the reps however. But you can’t start another round until your team completes all the movements in the round

Can also do 3 person teams, but the reps go to 30/30/300 and the time goes to 30 minutes

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time)

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters RX (Ages 55+) click here

Warm-up (No Measure)

# GENERAL WARMUP [5:00-10:00]
## 5 Minutes For Quality

5 Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)

10 Arm Circles (Each Direction)

20 Single Unders

30 Seconds Child’s Pose [Video](https://www.youtube.com/watch?v=QDlMqGeKFNw)

# TEACHING [10:00-20:00]
## WALL WALK

### Unload The Arms

* This movement will be tough on the shoulders

* In order to take some of the strain off the upper body, we can look to unload the arms in two places

* The first is the initial push off the floor

* Instead of going right into a push-up plank position, come up to hands and knees before taking one big step up the wall

* The second place is on the way back down

* Right when the hands hit the standard by touching the line, flop down to the ground like you would in a burpee instead of doing a slow negative

### Movement Prep

* 3 Half Wall Walks

* 1 Wall Walk

## DOUBLE UNDERS

### The Arms

* The goal of this movement is to keep the arms and hands relaxed while working through manageable sets

* Do you best to be aware of how tense your upper back, neck, shoulders, and arms are during the rotation

* Every little bit helps, so if you can bring awareness to staying relaxed, you better preserve the upper half for the work ahead

### Movement Prep

* 20 Seconds Single Unders

* 20 Seconds Double Unders

210311

CrossFit McComb - CrossFitSprint Finish (Time)Sprint Finish 2 Person Teams For time: Buy in: Row 1000 Meters Then each partner performs: 20 KB Swings 15 Burpees 10 Pull Ups 15 Lunge Steps 20 Ab Mat Sit Ups Cash out: 400 Meter Run together. The team can determine how to split the rowing. Each partner must complete the movements (P1: 20 kb swings/P2: 20 kb swings/P1: 15 burpees/P2: 15 burpees/etc). The run has to be done together.

CrossFit McComb – CrossFit

Sprint Finish (Time)

Sprint Finish

2 Person Teams

For time:

Buy in: Row 1000 Meters

Then each partner performs:

20 KB Swings

15 Burpees

10 Pull Ups

15 Lunge Steps

20 Ab Mat Sit Ups

Cash out: 400 Meter Run together.

The team can determine how to split the rowing. Each partner must complete the movements (P1: 20 kb swings/P2: 20 kb swings/P1: 15 burpees/P2: 15 burpees/etc). The run has to be done together.

210310

CrossFit McComb - CrossFitQuicksand (5 Rounds for reps)5 Rounds x AMRAP 3: 12 Single Dumbbell Box Step-ups (50/35) (24"/20") 8 Burpee Box Jumps (24"/20") Max Calorie Bike Erg Rest 1 Minute Between Rounds

CrossFit McComb – CrossFit

Quicksand (5 Rounds for reps)

5 Rounds x AMRAP 3:

12 Single Dumbbell Box Step-ups (50/35) (24″/20″)

8 Burpee Box Jumps (24″/20″)

Max Calorie Bike Erg

Rest 1 Minute Between Rounds

210309

CrossFit McComb - CrossFitAftermath (Time)For Time: 50-40-30-20-10: Calorie Row After Each Round: 10 Deadlifts (185/135) 40 Double Unders

CrossFit McComb – CrossFit

Aftermath (Time)

For Time:

50-40-30-20-10:

Calorie Row

After Each Round:

10 Deadlifts (185/135)

40 Double Unders

210308

CrossFit McComb - CrossFitOverhead Squat (5 sets of 5)All Over Again (AMRAP - Rounds and Reps)AMRAP 15: 25 Overhead Squats (75/55) 20 Singe Dumbbell Hang Clean and Jerks (50/35) 15 Toes to Bar

CrossFit McComb – CrossFit

Overhead Squat (5 sets of 5)

All Over Again (AMRAP – Rounds and Reps)

AMRAP 15:

25 Overhead Squats (75/55)

20 Singe Dumbbell Hang Clean and Jerks (50/35)

15 Toes to Bar