(601) 551-0558

210416

CrossFit McComb - CrossFitSplit Jerk (3@65% 2@70% 1@75%)*from rack * these don't have to be uncbroken - you can re-rack between each repIn The Air Tonight-ish x2 (Time)20 Rounds For Time: 3 Power Clean and Jerks (135/95) 6 Ring Dips 9 Kettlebell Swings (53/35) P1 completes a full round while P2 rests; then they swap.

CrossFit McComb – CrossFit

Split Jerk (3@65% 2@70% 1@75%)

*from rack

* these don’t have to be uncbroken – you can re-rack between each rep

In The Air Tonight-ish x2 (Time)

20 Rounds For Time:

3 Power Clean and Jerks (135/95)

6 Ring Dips

9 Kettlebell Swings (53/35)

P1 completes a full round while P2 rests; then they swap.

210413

CrossFit McComb - CrossFitSquat Clean (5@60%, 3@65%, 1@70%)Single Tasking...Kinda (AMRAP - Rounds and Reps)AMRAP 12: 8 Lateral Burpee Over Dumbbell 10 Dumbbell Box Step-Overs (50/35) (24/20") 12 Single-Arm Dumbbell Clean & Jerk (50/35) Single db C&j: 6/side divided however

CrossFit McComb – CrossFit

Squat Clean (5@60%, 3@65%, 1@70%)

Single Tasking…Kinda (AMRAP – Rounds and Reps)

AMRAP 12:

8 Lateral Burpee Over Dumbbell

10 Dumbbell Box Step-Overs (50/35) (24/20″)

12 Single-Arm Dumbbell Clean & Jerk (50/35)

Single db

C&j: 6/side divided however

210412

CrossFit McComb - CrossFitAcid Reflux (Time)5 Rounds For Time: 15 Chest-to-Bar Pull Ups 12/9 Calorie Assault Bike 9 Thrusters (115/85)

CrossFit McComb – CrossFit

Acid Reflux (Time)

5 Rounds For Time:

15 Chest-to-Bar Pull Ups

12/9 Calorie Assault Bike

9 Thrusters (115/85)

210410

CrossFit McComb - CrossFitNot A Smooth Operator (AMRAP - Rounds and Reps)AMRAP 20: 30 Overhead Squats (95/65) 30 Toes to Bar 30 Pistol Squats 800m Run (counts as 1 rep) Pistol subs: Reverse lunge with elevated front foot Pistols to a target pistol with elevated heels Goals: 2+ rds OHS: 2-3 sets T2B: less than 90 secs Pistols: less than 90 secs Run: less than 4.5 minutesWarm-up (No Measure)Run/Row/Ride * 10 PVC Pass Throughs * :30 Squat Hold * 10 PVC Good Mornings * 10 Medball Front Squat to Press * 10 PVC Pipe OHS BB warmup. snatch version *...

CrossFit McComb – CrossFit

Not A Smooth Operator (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Toes to Bar

30 Pistol Squats

800m Run (counts as 1 rep)

Pistol subs:

Reverse lunge with elevated front foot

Pistols to a target

pistol with elevated heels

Goals:

2+ rds

OHS: 2-3 sets

T2B: less than 90 secs

Pistols: less than 90 secs

Run: less than 4.5 minutes

Warm-up (No Measure)

Run/Row/Ride

* 10 PVC Pass Throughs

* :30 Squat Hold

* 10 PVC Good Mornings

* 10 Medball Front Squat to Press

* 10 PVC Pipe OHS

BB warmup. snatch version

* 10 scap pulls

* 5 Kip Swings

* 5 Kip Swings to Knees -Up

* 5 Toes-to-Bar

* 6 Reverse Lunges (each side)

* 6 Pistols to a target (with control )

* 6 Pistols (with or without elevated heel)

210409

CrossFit McComb - CrossFitWarm-up (No Measure)10 Pass-Throughs 10 Overhead Presses 10 Good Mornings 10 Overhead Lunges (in-place) 10 Deadlifts 10 PVC Around-the-Worlds ****10 Jumping Jacks in between each exercise***Muscle Up Progressions (4/21) Pt1 (No Measure)**Progressions** * **1. Ring Support** - - stand directly under the pull-up bar with rings at the side of the hips, and extend the arms to a locked out position. - Wrists and arms need to be pulled inwards and in contact with the body. Everyone holds for :5-:10 hold x 2 * **2. Ring Dip** - * The ring dip - starts by pulling the...

CrossFit McComb – CrossFit

Warm-up (No Measure)

10 Pass-Throughs

10 Overhead Presses

10 Good Mornings

10 Overhead Lunges (in-place)

10 Deadlifts

10 PVC Around-the-Worlds

****10 Jumping Jacks in between each exercise***

Muscle Up Progressions (4/21) Pt1 (No Measure)

**Progressions**

* **1. Ring Support** –

– stand directly under the pull-up bar with rings at the side of the hips, and extend the arms to a locked out position.

– Wrists and arms need to be pulled inwards and in contact with the body.

Everyone holds for :5-:10 hold x 2

* **2. Ring Dip** –

* The ring dip

– starts by pulling the elbows backwards,

– shoulders move forward and hips descend straight down.

– shoulder makes contact with the ring. Once this range has been achieved,

– press through palms (rings close to the body)

– locks out elbow (the set-up)

* If you lack the strength to press back up, place your feet on the ground, continue to the bottom position, and use the feet to press back up

* Practice: everyone does 2 ring dips x 2

* **3. The False Grip** –

– will place the wrists on the rings.

* Keeping the wrists on the rings, wrap fingers and thumbs around the rings. Now, the knuckles will be facing in towards each other. This is the False Grip.

* straighten the arms and maintain wrist contact with the rings and knuckles facing towards each other

* Practice: Everyone attempts to establish a False Grip

* **4. The Kneeling Transition** – Maintaining the False Grip, pull the hips straight downwards (knees go forward), so that you are on the balls of the feet with the hips sitting on the back of the heels (important!). Then, lean back and straighten the arms.

* Using the legs (physically push through the balls of the feet to elevate the body), pull the rings deep to the sternum by keeping the knuckles in and close and elbows as close to the side of the body as possible.

* Remember, we use the legs so assist with the pull. At this stage of the progression we are assessing positions not strength. Use the legs.

* Once the knuckles make contact with the sternum (not the collar bone), pull the rings around the chest and into the armpit), you will not be able to support their bodyweight.

* Practice: 2 transitions x 2

The Kneeling Muscle-Up Transition (Steps) (No Measure)

* Stand in between the rings

* Establish the False Grip (ASSESS & CORRECT GRIP)

* Keeping the False Grip, descend down to the Set-Up (ASSESS HIPS ON HEELS, ARMS STRAIGHT, FALSE GRIP MAINTAINED)

* Using the legs, pull rings to sternum (ASSESS CONTACT AND ELBOWS TUCKED IN)

* Once contact is made, transition through the rings (ASSESS ATHLETE PULLING THROUGH AND NOT ABOVE THE RINGS – THUMBS TO ARMPITS)

* Assess the the bottom of the dip is mechanically sound and press to a Ring Support (ASSESS SHOULDER IS IN CONTACT WITH RINGS AND RINGS ARE CLOSE TO BODY)

* Practice: pause in each position and assess they that you achieving the required positions

Napalm For Two (Time)

2 person Teams

4 Rounds for Time

10 Muscle-Ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (20/14)

Kilos = Deadlift: 102/70 & Medicine Ball: 9/6

INTERMEDIATE

4 Rounds for Time:

5 Muscle-Ups OR 10 Muscle-Up Transitions

20 Bar-Facing Burpees

30 Deadlifts (185/135)

40 Wallballs (14/10)

NOVICE

4 Rounds for Time:

10 Muscle-Up Transitions

12 Bar-Facing Burpees

20 Deadlifts (45/35)

25 Wallballs (12/10/)

210408

CrossFit McComb - CrossFitWarm-up (No Measure)Arm Circles - forward/back Arm Swings - across the chest Leg Swings - forward/back Toe Touch & Reach Overhead Plank Shoulder Tap to Push-Up Air Squats BB warmupBench Press Warmup (No Measure)* Eyes slightly in front of the racked bar. Approximately 4"-6" is adequate. * Four points of contact - heels on the floor, hips, shoulders, and head on the bench * Tight mid-section with a large arch in the spine * Hands slightly outside shoulders with a closed grip * **10 Empty Barbell Reps** - Focus: Breaking forward at the elbow, the athlete will...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Arm Circles – forward/back

Arm Swings – across the chest

Leg Swings – forward/back

Toe Touch & Reach Overhead

Plank Shoulder Tap to Push-Up

Air Squats

BB warmup

Bench Press Warmup (No Measure)

* Eyes slightly in front of the racked bar. Approximately 4″-6″ is adequate.

* Four points of contact – heels on the floor, hips, shoulders, and head on the bench

* Tight mid-section with a large arch in the spine

* Hands slightly outside shoulders with a closed grip

* **10 Empty Barbell Reps** – Focus: Breaking forward at the elbow, the athlete will aim to pull the elbows inwards towards the torso. After contact with the chest, the athlete will drive through the heels, push the knees out, and press the bar up.

BENCH PYRAMID (7 Rounds for weight)

Heavy Day (Upper Body)

For Load

6-4-2-2-2-4-6

Bench Press*

:30 Seated L-Sit between each set

INTERMEDIATE

For Load

6-4-2-2-2-4-6

Bench Press*

:30 Seated L-Sit between each set

NOVICE

For Load

10-6-4-4-4-6-10 (lighten the load, focus on practice)

Bench Press*

:30 Seated L-Sit between each set

210407

CrossFit McComb - CrossFitWarm-up (No Measure)Rowling * On the rower set monitor to meters * Athletes start rowing and try land on 100m. * The number of meters that are either over or under 100m will translate into penalty reps of burpees * For example, if an athlete lands on 105m, they will perform 5 burpees After Rowling Samson Stretch each side 5 Downward Dog to Push-Up 5 Static Air Squat Hold (5 sec at the bottom) 5 PVC Presses 5 PVC Romanian Deadlifts (RDL) 10 alt box step ups 2 box jump overs build up to db front squat...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Rowling

* On the rower set monitor to meters

* Athletes start rowing and try land on 100m.

* The number of meters that are either over or under 100m will translate into penalty reps of burpees

* For example, if an athlete lands on 105m, they will perform 5 burpees

After Rowling

Samson Stretch each side

5 Downward Dog to Push-Up

5 Static Air Squat Hold (5 sec at the bottom)

5 PVC Presses

5 PVC Romanian Deadlifts (RDL)

10 alt box step ups

2 box jump overs

build up to db front squat weight

Rugrats Gone Wild (5 Rounds for time)

Every 3:00 x 5 Rounds

9 Box Jump Overs (24″/20″)

12 Double Dumbbell Front Squats (50/35#)

15/12 Calorie Row

*Kilos = 22.5’s/15’s

INTERMEDIATE

Every 3:00 x 5 Rounds

9 Box Jump Overs (24″/20″)

12 Dumbbell Front Squats (35/25#)

15/12 Calorie Row

NOVICE

Every 3:00 x 5 Rounds

7 Box Jump w/ Step Down (20/12″)

9 Dumbbell Front Squats (20/10)

12 Calorie Row

210406

CrossFit McComb - CrossFitWarm-up (No Measure)High Knees into Butt Kickers Side Shuffle (left and right) Double Bunny Hops Single-legged Hops (right and left) Skips for Height (jump high) Skips for Length (jump out far) 10 Alternating V-Ups [ 10 Glute Bridge 10 PVC Strict Press (:2 pause at the top) 5 Slow Squats (:3 down) 10 Abmat Sit-Up BB WarmupC&J Warmup (4/21) (No Measure)**3-5 Repetitions of Each:** **Set-Up - Focus: Neutral Spine!!! (You will be sick of hearing this soon ;)** 1. **Deadlift to Mid-Thigh** - Focus: Pulling from the ground with a neutral spine - 1st pull 2. **Mid-Thigh...

CrossFit McComb – CrossFit

Warm-up (No Measure)

High Knees into Butt Kickers

Side Shuffle (left and right)

Double Bunny Hops

Single-legged Hops (right and left)

Skips for Height (jump high)

Skips for Length (jump out far)

10 Alternating V-Ups [

10 Glute Bridge

10 PVC Strict Press (:2 pause at the top)

5 Slow Squats (:3 down)

10 Abmat Sit-Up

BB Warmup

C&J Warmup (4/21) (No Measure)

**3-5 Repetitions of Each:**

**Set-Up – Focus: Neutral Spine!!! (You will be sick of hearing this soon ;)**

1. **Deadlift to Mid-Thigh** – Focus: Pulling from the ground with a neutral spine – 1st pull

2. **Mid-Thigh to Shrug aka the “Finish!”** Focus: Timing – full hip and knee extension THEN upwards shrug, with long and loose arms – 2nd pull

3. **Power Clean** – Focus: Patience! Accelerate from mid-shin to mid-thigh to “the finish” THEN…”fast hands” around the bar to the receiving position aka a partial squat (hips back/knees out)

4. **Strict Press** – Focus: Strong overhead position – arms locked with bar balance over mid-foot AND tight midline (brace the abdominals)

5. **Push Jerk** – Focus: 1) “Torso tall” in the dip, and “Punch Up” aggressively on the bar. The receiving position is similar to the Power Clean – partial squat with bar overhead.

6. **Clean & Jerk** – Focus: NEUTRAL SPINE (1st pull from ground) // “Finish” the 2nd pull to create a sound receiving position // “Jump up hard, punch up hard” in the Push Jerk.

7. **Barbell Cycling** – Focus: return the bar to the shoulders, to the hip, once the arms are straight, send the hips back and lower to the ground. Again, this can be done fast, and experienced athletes may be miss the return to the shoulders all together, but this is not required technique for all. Newer athletes will need to lower to the shoulders first.

This LIttle Gym Piggy (Time)

3 Rounds For Time:

400 Meter Run

24 GHD Sit-Ups (or Overhead Medball Abmat Sit-Ups)

12 Clean and Jerks (135/95)*

*Kilos = 61/43

INTERMEDIATE

3 Rounds For Time:

400 Meter Run

24 GHD Sit-Ups (or Overhead Medball Abmat Sit-Ups)

12 Clean and Jerks (95/65)

NOVICE

3 Rounds For Time:

200 Meter Run

24 Abmat Sit-Ups

12 Clean and Jerks (35/15-lb/or light Dumbbells)

210405

CrossFit McComb - CrossFitWarm-up (No Measure)General Warmup 10 Jumping Jacks 10 Spiderman + ham stretch 10 PVC or Banded Good Mornings 10 PVC Pass Throughs 10 Mountain Climbers 5 Walkout to Push-Up 10 Air Squats (slow and controlled) 10 BurpeesSnatch Warmup (4/2021) (No Measure)W/PVC Pipe **5 Repetitions of each:** Stance: Hip width // Grip: Wide & hooked (pass thru to find) // 1. **Deadlift to Shrug** - Focus: Timing - full hip and knee extension THEN upwards shrug (1st & 2nd pull) 2. **Muscle Snatch** - Focus: Bar Path - after the shrug, pull elbows high and outside and punch...

CrossFit McComb – CrossFit

Warm-up (No Measure)

General Warmup

10 Jumping Jacks

10 Spiderman + ham stretch

10 PVC or Banded Good Mornings

10 PVC Pass Throughs

10 Mountain Climbers

5 Walkout to Push-Up

10 Air Squats (slow and controlled)

10 Burpees

Snatch Warmup (4/2021) (No Measure)

W/PVC Pipe

**5 Repetitions of each:**

Stance: Hip width // Grip: Wide & hooked (pass thru to find) //

1. **Deadlift to Shrug** – Focus: Timing – full hip and knee extension THEN upwards shrug (1st & 2nd pull)

2. **Muscle Snatch** – Focus: Bar Path – after the shrug, pull elbows high and outside and punch overhead to locked out knees & arms with armpits flashing out (3rd pull)

3. **OHS** – Focus: Receiving Position – All Air Squat points of performance + straight arms & bar in frontal plane

4. **Hang Snatch** – Focus: Speed Up & Fast Pull Down – Full leg extension to “finish” the lift, into a strong pull under the bar. Feet move from hip width to shoulder width (2nd pull)

5. **Snatch** – Focus: 1) Full hip and knee extension aka “finish” the 2nd pull, get tall! 2) Sound receiving position (overhead squat)

W/Bar – 5 reps of each – rest after each part

* **Deadlift to Shrug** – Focus: Neutral spine to full leg extension

* **Power Snatch + Overhead Squat** – Focus: Jump & punch overhead to locked out arms THEN overhead squat, check for straight arms and FULL depth

* **Squat Snatch** – Focus: Neutral spine + hip extension + sound receiving position

* **Cycling** – Focus: From the overhead position, straighten the arms to the hips before sending the hips back and down (to the set-up). This can be done fast, but not so fast that the timing is off.

### Complex Practice with Empty Barbell

* **2 Sets: (rest :30 between sets)**

2 Power Snatch

2 Overhead Squats

2 Squat Snatch

Over & Out (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

* The intended time range for this workout is between 5-10 minutes

*rx+: 135/95

INTERMEDIATE

For Time:

20 Power Snatches (75/55)

20 Lateral Barbell Burpees

20 Overhead Squats (75/55)

20 Lateral Barbell Burpees

20 Squat Snatches (75/55)

NOVICE

For Time:

20 Hang Power Snatch (15-lb/PVC Pipe)

10 Lateral Barbell Step-Over Burpees

20 Overhead Squats (15-lb/PVC Pipe)*

10 Lateral Barbell Step-Over Burpees

20 Hang Power Snatch + OHS (15-lb/PVC Pipe)*

*Squat to a target/medball

210405

CrossFit McComb - CrossFitWarm-up (No Measure)General Warmup 10 Jumping Jacks 10 Spiderman + ham stretch 10 PVC or Banded Good Mornings 10 PVC Pass Throughs 10 Mountain Climbers 5 Walkout to Push-Up 10 Air Squats (slow and controlled) 10 BurpeesSnatch Warmup (4/21) (No Measure)W/PVC Pipe **5 Repetitions of each:** Stance: Hip width // Grip: Wide & hooked (pass thru to find) // 1. **Deadlift to Shrug** - Focus: Timing - full hip and knee extension THEN upwards shrug (1st & 2nd pull) 2. **Muscle Snatch** - Focus: Bar Path - after the shrug, pull elbows high and outside and punch...

CrossFit McComb – CrossFit

Warm-up (No Measure)

General Warmup

10 Jumping Jacks

10 Spiderman + ham stretch

10 PVC or Banded Good Mornings

10 PVC Pass Throughs

10 Mountain Climbers

5 Walkout to Push-Up

10 Air Squats (slow and controlled)

10 Burpees

Snatch Warmup (4/21) (No Measure)

W/PVC Pipe

**5 Repetitions of each:**

Stance: Hip width // Grip: Wide & hooked (pass thru to find) //

1. **Deadlift to Shrug** – Focus: Timing – full hip and knee extension THEN upwards shrug (1st & 2nd pull)

2. **Muscle Snatch** – Focus: Bar Path – after the shrug, pull elbows high and outside and punch overhead to locked out knees & arms with armpits flashing out (3rd pull)

3. **OHS** – Focus: Receiving Position – All Air Squat points of performance + straight arms & bar in frontal plane

4. **Hang Snatch** – Focus: Speed Up & Fast Pull Down – Full leg extension to “finish” the lift, into a strong pull under the bar. Feet move from hip width to shoulder width (2nd pull)

5. **Snatch** – Focus: 1) Full hip and knee extension aka “finish” the 2nd pull, get tall! 2) Sound receiving position (overhead squat)

W/Bar – 5 reps of each – rest after each part

* **Deadlift to Shrug** – Focus: Neutral spine to full leg extension

* **Power Snatch + Overhead Squat** – Focus: Jump & punch overhead to locked out arms THEN overhead squat, check for straight arms and FULL depth

* **Squat Snatch** – Focus: Neutral spine + hip extension + sound receiving position

* **Cycling** – Focus: From the overhead position, straighten the arms to the hips before sending the hips back and down (to the set-up). This can be done fast, but not so fast that the timing is off.

### Complex Practice with Empty Barbell

* **2 Sets: (rest :30 between sets)**

2 Power Snatch

2 Overhead Squats

2 Squat Snatch

Over & Out (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

* The intended time range for this workout is between 5-10 minutes

*rx+: 135/95

INTERMEDIATE

For Time:

20 Power Snatches (75/55)

20 Lateral Barbell Burpees

20 Overhead Squats (75/55)

20 Lateral Barbell Burpees

20 Squat Snatches (75/55)

NOVICE

For Time:

20 Hang Power Snatch (15-lb/PVC Pipe)

10 Lateral Barbell Step-Over Burpees

20 Overhead Squats (15-lb/PVC Pipe)*

10 Lateral Barbell Step-Over Burpees

20 Hang Power Snatch + OHS (15-lb/PVC Pipe)*

*Squat to a target/medball