(601) 551-0558

210831

CrossFit McComb - CrossFitWarm-up (No Measure)10 Pass Throughs 10 Leg Swings / Legs (across body) 15 Arm Circles (forward) 15 Arm Circles (backward) 1 min row :20 Row (easy to moderate pace) 5 Reverse Lunge / Leg 10 Air Squats 5 Single Arm Ring Rows / ArmMetcon (No Measure)8 Sets: :20 Handstand Hold - Rest :1008.31.21 (Time)40-30-20 GHD sit ups American Kb swings (70/53#) Bench press (rx+ 135/95#) (rx 115/75#)

CrossFit McComb – CrossFit

Warm-up (No Measure)

10 Pass Throughs

10 Leg Swings / Legs (across body)

15 Arm Circles (forward)

15 Arm Circles (backward)

1 min row

:20 Row (easy to moderate pace)

5 Reverse Lunge / Leg

10 Air Squats

5 Single Arm Ring Rows / Arm

Metcon (No Measure)

8 Sets:

:20 Handstand Hold

– Rest :10

08.31.21 (Time)

40-30-20

GHD sit ups

American Kb swings (70/53#)

Bench press (rx+ 135/95#) (rx 115/75#)

210830

CrossFit McComb - CrossFitWarm-up (No Measure)Set 1 10 Alternating Spiderman Stretch 10 Plank to Down Dog Set 2 :30 Single Unders 10 Inch worms 10 Hand Release Push-ups Set 3 :30 Double Unders or Singles 7 Wall Walks (Partial range of motion) • Athletes should go no further than half way Set 4 :30 Double Unders or Singles 5 Wall Walks (Full range of motion) • Athletes should attempt to go as close to the wall as possible.Push Press Warm up (No Measure)Set 1 • Focus on bar path and positioning overhead. 10 Barbell Strict Press 10 Superman Arch Set...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Set 1

10 Alternating Spiderman Stretch

10 Plank to Down Dog

Set 2

:30 Single Unders

10 Inch worms

10 Hand Release Push-ups

Set 3

:30 Double Unders or Singles

7 Wall Walks (Partial range of motion)

• Athletes should go no further than half way

Set 4

:30 Double Unders or Singles

5 Wall Walks (Full range of motion)

• Athletes should attempt to go as close to the wall as possible.

Push Press Warm up (No Measure)

Set 1

• Focus on bar path and positioning overhead.

10 Barbell Strict Press

10 Superman Arch

Set 2

• Focus on maintaining a vertical torso during the dip and drive. As the athlete dips, elbows should remain up and not drop. During the step, as the athlete drives, remind them to pull their chin out of the way.

10 Dip Drive (Barbell in Rack)

10 V-ups

Set 3

• Focus on the vertical torso in the full movement and maintain the high elbow position. Standing up out of the dip should be aggressive and snappy.

10 Push Press (Barbell)

10 Burpees over the bar

Set 4

3 Sets x 3-5 Push Press

• Athletes should build in weight across these three sets and determine what weight they want to start with. This should take no longer than 5:00.

Push Press (5 Sets For Load: 5 Push Press)

start first set around 70% of 1RM

• Increase load across each set. The goal is to hit your heaviest set of five reps on set four. This gives you one more set to make any corrections or adjustments if something goes wrong.

• focus on keeping a vertical torso and elbows high during each rep.

• record heaviest set

Metcon (5 Rounds for time)

5 Rounds For Time:

200m Run

200m Walk

– Record each 200m run time

Metcon (AMRAP – Reps)

Cool Down

4 Sets For Reps

:20 Archer Push-ups

Rest :10

:20 Archer Rows

Rest :10

archer push up

https://www.youtube.com/watch?v=_Qbz_54_9Sw

archer row

https://www.youtube.com/watch?v=5BtOf7wkWbo

210828

CrossFit McComb - CrossFitStrong man wod (Time)5 rounds For time Strongman Wod 100 meter heavy object cradle carry (1/2 BW ) 100 meter Sled pull ( walking backwards) (2 x BW ) 100 meter farmer carry (50s/35s Dbs ) 10 tire flips (heavy tires )

CrossFit McComb – CrossFit

Strong man wod (Time)

5 rounds

For time

Strongman Wod

100 meter

heavy object cradle carry

(1/2 BW )

100 meter

Sled pull ( walking backwards)

(2 x BW )

100 meter

farmer carry (50s/35s Dbs )

10 tire flips (heavy tires )

210827

CrossFit McComb - CrossFitTurkish Get UpRundy (Time)5 Rounds For Time: 400 Meter Run 15 Power Snatches (75/55) 15-12-9-6-3 Handstand Push-ups Score = Time it takes to complete the workout

CrossFit McComb – CrossFit

Turkish Get Up

Rundy (Time)

5 Rounds For Time:

400 Meter Run

15 Power Snatches (75/55)

15-12-9-6-3 Handstand Push-ups

Score = Time it takes to complete the workout

210826

CrossFit McComb - CrossFitHang Squat Clean (3-3-3-3-3)Annie (Time)50-40-30-20-10 Double-unders Sit-ups

CrossFit McComb – CrossFit

Hang Squat Clean (3-3-3-3-3)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

210825

CrossFit McComb - CrossFitBoat Shoes (Time)For Time: 1,500/1,200 Meter Row 1,200 Meter Run Rest 3 Minutes 1,000/800 Meter Row 800 Meter Run Rest 3 Minutes 500/400 Meter Row 400 Meter Run Score = Time it takes to complete the workout

CrossFit McComb – CrossFit

Boat Shoes (Time)

For Time:

1,500/1,200 Meter Row

1,200 Meter Run

Rest 3 Minutes

1,000/800 Meter Row

800 Meter Run

Rest 3 Minutes

500/400 Meter Row

400 Meter Run

Score = Time it takes to complete the workout

210824

CrossFit McComb - CrossFitTempo Front Squat (3x3)3 count down - NO pause at the bottom - 3 count upBangers and Mash (Time)7 Rounds: 3 Push Press (115/85) 3 Front Squats (115/85) 3 Box Jumps (30"/24") 30/21 Calorie Assault Bike 5 Rounds: 3 Push Press (115/85) 3 Front Squats (115/85) 3 Box Jumps (30"/24") 30/21 Calorie Assault Bike 3 Rounds: 3 Push Press (115/85) 3 Front Squats (115/85) 3 Box Jumps (30"/24") Score = Time it takes to complete the workout

CrossFit McComb – CrossFit

Tempo Front Squat (3×3)

3 count down – NO pause at the bottom – 3 count up

Bangers and Mash (Time)

7 Rounds:

3 Push Press (115/85)

3 Front Squats (115/85)

3 Box Jumps (30″/24″)

30/21 Calorie Assault Bike

5 Rounds:

3 Push Press (115/85)

3 Front Squats (115/85)

3 Box Jumps (30″/24″)

30/21 Calorie Assault Bike

3 Rounds:

3 Push Press (115/85)

3 Front Squats (115/85)

3 Box Jumps (30″/24″)

Score = Time it takes to complete the workout

210823

CrossFit McComb - CrossFitSeated Dumbbell Strict Press (3x10)You can use the same weight for all three sets, or increase weight across sets ....your choiceMASTER OF NONE (Time)On a 20:00 clock: For Time: 60/45 Calorie Row 45 Chest to Bar Pull-ups 30 Deadlifts (225/155) 15 Bar-Facing Burpees In Time Remaining Until 20:00: Work to Establish a Heavy Single DeadliftDeadlift (Heavy single)

CrossFit McComb – CrossFit

Seated Dumbbell Strict Press (3×10)

You can use the same weight for all three sets, or increase weight across sets ….your choice

MASTER OF NONE (Time)

On a 20:00 clock:

For Time:

60/45 Calorie Row

45 Chest to Bar Pull-ups

30 Deadlifts (225/155)

15 Bar-Facing Burpees

In Time Remaining Until 20:00:

Work to Establish a Heavy Single Deadlift

Deadlift (Heavy single)

210821

CrossFit McComb - CrossFitMetcon (5 Rounds for reps)5 rds 1 min at each station Assault bike squat snatch )76/55#) GHD Push Press (75/55#) Rope Climb goal: work for 40 sec at max effort & keep reps the same across rounds

CrossFit McComb – CrossFit

Metcon (5 Rounds for reps)

5 rds

1 min at each station

Assault bike

squat snatch )76/55#)

GHD

Push Press (75/55#)

Rope Climb

goal: work for 40 sec at max effort & keep reps the same across rounds

210820

CrossFit McComb - CrossFitOH Barbell Carry (3 - 60 ft walks)https://www.youtube.com/watch?v=8Wu6rNlmSoULightsaber (Time)For Time: 21-18-15-12-9-6-3* Power Snatch (75/55) *Before each set of Power Snatch, complete 10/7 Calorie Assault Bike Score = Time it takes to complete the workout

CrossFit McComb – CrossFit

OH Barbell Carry (3 – 60 ft walks)

https://www.youtube.com/watch?v=8Wu6rNlmSoU

Lightsaber (Time)

For Time:

21-18-15-12-9-6-3*

Power Snatch (75/55)

*Before each set of Power Snatch, complete 10/7 Calorie Assault Bike

Score = Time it takes to complete the workout