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


archer row