CrossFit McComb - CrossFitWarm-up (No Measure):30 Seconds Active Spidermans Active Samson Knuckle Drags Push-up to Down Dog Side Lunges Slow Air SquatsBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsWarm-up (No Measure)Front Rack Stretch – 1 Minute Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps. Wrist Stretch – :30 Seconds From hands and knees position, place palms...
CrossFit McComb – CrossFit
Warm-up (No Measure)
:30 Seconds
Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Slow Air Squats
Barbell Warmup (No Measure)
5 good mornings
5 back squats
5 elbow rotations each side
5 strict press
5 front squats
5 stiff leg deadlifts
Warm-up (No Measure)
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Warm-up (No Measure)
Movement Prep – Cleans
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
_ _ _ _ _ _ _ _
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
Split Jerk Warm-up (No Measure)
Jerk
Split Jerk
The split jerk is something we perform less commonly than push press or push jerk. Despite the split being the most efficient receiving position, many athletes are able to lift more in the push press or the push jerk due to the more complicated footwork pattern of the split. For these athletes, the strength is likely there, so the skill will take priority. To find this balanced split position, we can have athletes step back into a lunge. In this position, their front knee should be slightly behind the ankle. The back knee should be just under the back hip with the toe on the ground. When athletes stand up halfway they will find their split jerk position. If they were to lean and fall forward, the foot that moves forward first will likely be the front foot in the receiving position. The biggest fault we see here is a straight back leg which puts most of the weight on the front foot. Making sure the back knee is bent every rep will be important to avoid this. For resetting, athletes will recover their front foot and then back foot.
Movement Prep
2 Strict Press
2 Push Press
2 Push Jerks
Establish Split Position
3 Jumps to Split Position (Thumbs on Shoulders)
3 Jumps to Split Position (Land and Punch Arms Overhead)
3 Split Jerks
Split Jerk (max reps at 85%)
5 @ 65%
5 @ 75%
max reps at 85%
Warm-up (No Measure)
2 Rounds
Full Complex
Completed with a bar and then with lighter weight than what is being used for the first set
Metcon (Weight)
One complex every 4 minutes
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure, we can have athletes begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.
