CrossFit McComb – CrossFit

Warm-up (No Measure)

2:00 Bike (moderate – 45-55 RPM Assault Bike)

10 PVC Good Mornings

10 PVC Strict Presses

1:00 Bike (moderate-hard – 65-75 RPM Assault Bike)

5 Glute Bridges

5 Push Up to Down Dog

:30 Bike (hard – 80+ RPM Assault Bike)

:30 Ankle Stretch

:30 Alternating Single Leg Toe Touch

Push Press Prep

3 Dip & Hold

3 Single Arm DB Push Press (right)

3 Single Arm DB Push Press (left)

5 DB Push Press (w/ a pause overhead)

5 DB Push Press (w/ no pause)**

Deadlift Prep

5 Deadlifts (light load)

5 Deadlifts (moderate load)

5 Deadlifts (game load)

#DEAD (AMRAP – Rounds and Reps)


10 Deadlifts (225/155)

10 Double Dumbbell Push Presses (50/35#)

10/7 Calorie Assault Bike

*Score = Total number of rounds and reps accumulated at 15:00
We are aiming for 1:30-2:00 rounds on average.

This will put us at between 7-10 total rounds.

The Deadlift and Push Press loads are moderate, which means ~1-2 sets every round.

For the first 2-3 rounds, try to hold onto unbroken sets.

The movements come around fast, which is what makes “only” 10 reps feel heavy and harder than expected.


**Deadlifts & Double Dumbbell Push Press**

Select loads that feel moderate relative to our capacity. This means that we can perform for 20 quality repetitions. 10 repetitions should take between :15-:30.

**Calorie Assault Bike**

10/7 calories should take between :30-:45 consistently. If it’s taking over a minute, consider reducing calories.