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W.O.D.

180824

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upMetcon (AMRAP - Rounds)10 min AMRAP 80 singles 200m run partners complete alternating rounds RX+ = 40 doublesMetcon (Time)Rest 5 minutes after the AMRAP- then 60-40-20 db goblet squats (1 - 35/20# db) db sit ups db alt snatches RX+ 60-40-20 pistols ghd sit ups db alt snatches (53-35#)

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Metcon (AMRAP – Rounds)

10 min AMRAP

80 singles

200m run

partners complete alternating rounds

RX+ = 40 doubles

Metcon (Time)

Rest 5 minutes after the AMRAP- then

60-40-20

db goblet squats (1 – 35/20# db)

db sit ups

db alt snatches

RX+

60-40-20

pistols

ghd sit ups

db alt snatches (53-35#)

180823

CrossFit McComb - CrossFithttp://comptrain.co/class/workout/monday-8-13-18-2/30 Second Warm Up w/Barbell Warmup (Snatches) (No Measure):30 Seconds Active Spidermans Knuckle Drags Push-up to Down Dog Side Lunges Active Samson Air Squats PVC Pass Throughs PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Snatch Grip Stiff-Legged Deadliftstoday, for the barbell warmup do the following: 5 good mornings 5 back squats 5 elbow rotations /arm 5 strict press 5 front squats 5 stiff-legged deadliftsSplit Jerk Mobility (No Measure)Front Rack Stretch – 1 Minute Laying on your chest, place our elbows out in front,...

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/monday-8-13-18-2/

30 Second Warm Up w/Barbell Warmup (Snatches) (No Measure)

:30 Seconds

Active Spidermans

Knuckle Drags

Push-up to Down Dog

Side Lunges

Active Samson

Air Squats

PVC Pass Throughs

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Stiff-Legged Deadlifts
today, for the barbell warmup do the following:

5 good mornings

5 back squats

5 elbow rotations /arm

5 strict press

5 front squats

5 stiff-legged deadlifts

Split Jerk Mobility (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 – 1 Minute

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. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

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 (1+@90%)

3@ 70%

2@ 80%

1+@90%

Warm-up (No Measure)

1 Round

5 Hang Power Cleans

5 Front Squats

5 Push Press

Metcon (Time)

“Sky Hook”

3 Rounds For Time:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)
Rather than thinking of it as 20 repetitions, athletes can think of these as sets that add up to 20. This could be something like 10-10 or 8-7-5.

Transitioning from movement to movement: Going 10-9-1 and then going into the front squats is most efficient.

180822

CrossFit McComb - CrossFithttp://comptrain.co/class/workout/wednesday-8-15-18/Warm-up (No Measure):30 Seconds Easy Row Push-up to Down Dog Moderate Row Active Spidermans Faster Row Active SamsonBarbell 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)Banded Pass Throughs – 1 Minute Just like a PVC pass through, but with a light tension band. With hands wide, pull the band apart as it passes over the top of the body. Banded Pull-Aparts – 1 Minute With arms straight out in front holding onto one side of a light tension band, athletes...

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/wednesday-8-15-18/

Warm-up (No Measure)

:30 Seconds

Easy Row

Push-up to Down Dog

Moderate Row

Active Spidermans

Faster Row

Active Samson

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)

Banded Pass Throughs – 1 Minute

Just like a PVC pass through, but with a light tension band. With hands wide, pull the band apart as it passes over the top of the body.

Banded Pull-Aparts – 1 Minute

With arms straight out in front holding onto one side of a light tension band, athletes will pull the band to the bottom of the chest, squeezing the shoulders blades at the finish of each rep. The slower the better.

Banded Good Mornings – 1 Minute

With a soft bend of the knee and the band across the back, athletes will perform a very similar movement to that of the RDL. The hips will travel back while maintaining a neutral spine and relatively vertical shin. A squeeze of the glutes will return athletes to a standing position.

Warm-up (No Measure)

Pull-ups

Press & Pull

The lats are the major movers in the pull-up. Often times on the pull-up or the ring row, the biceps can be used more during the pull. Thinking about pressing down on the bar or the rings before pulling will help utilize the lats to the best of their ability.

Movement Prep

10 Seconds Dead Hang

10 Scap Pull-ups

1-3 Strict Pull-ups

3 Pull-ups

Movement Substitutions

Reduce Reps

Ring Rows

Banded Pull-ups

Jumping Pull-ups

Deadlifts

The Return

Finding that vertical shin from rep to rep makes for better deadlifts. In this position, the shin should be vertical and athletes should feel a slight stretch of the hamstrings. From this position, all athletes have to do is bend the knees so the barbell rests on the ground right above the loops of the shoe laces.

Press Through the Floor

Instead of thinking about pulling off the floor, think of pressing through the floor.

Movement Prep

5 Pausing Hip Hinges (Hip to Top of Knee)

5 Full Deadlifts

_____________________

Build to Workout Weight

______________________

5 Deadlifts

Warm-up (No Measure)

1 Round

5 Deadlifts

4 Pull-ups

3 Calorie Row

2 Pull-ups

Metcon (AMRAP – Rounds and Reps)

“Half Bad”

AMRAP 18:

30 Deadlifts (135/95)

15 Pull-Ups

20/15 Calorie Row

15 Pull-Ups
Breaking the deadlifts and pull-ups into 3-5 sets will likely help delay this muscular fatigue and make breathing more of a factor. 12-10-8, 10-10-10, or 6-6-6-6-6 are options on the deadlifts, while 5-5-5 or 3-3-3-3-3 will be common options for the pull-ups. Similar to the strategy on Monday, the goal is to choose the rep scheme that allows for athletes to move for as much of the 18 minutes as possible. As much movement as possible.

180821

CrossFit McComb - CrossFithttp://comptrain.co/class/workout/thursday-8-16-18/Warm-up (No Measure):30 Seconds Easy Row Active Samson Medium Row Push-up to Down Dog Faster Row Active Spidermans Front Rack Stretch – 1 Minute Wrist Stretch – 1 Minute Sandbag Clean Movement 3 Sandbag Deadlifts 3 Sandbag Jump Shrugs 3 Sandbag Cleans AbMat Sit-up Movement Prep Establish Finish Position 5 AbMat Sit-ups Sandbag Reverse Lunge Movement Prep 4 Alternating Bodyweight Reverse Lunges 4 Alternating Sandbag Reverse LungesWarm-up (No Measure)1 Round 100 Meter Row 4 Sandbag Cleans 4 Sandbag Reverse Lunges 4 AbMat Sit-upsMetcon (Time)"Shipwreck" 5 Rounds For Time: 500 Meter Row 10 Sandbag Cleans (50/35) 16 Sandbag...

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/thursday-8-16-18/

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Samson

Medium Row

Push-up to Down Dog

Faster Row

Active Spidermans

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Sandbag Clean Movement

3 Sandbag Deadlifts

3 Sandbag Jump Shrugs

3 Sandbag Cleans

AbMat Sit-up Movement Prep

Establish Finish Position

5 AbMat Sit-ups

Sandbag Reverse Lunge Movement Prep

4 Alternating Bodyweight Reverse Lunges

4 Alternating Sandbag Reverse Lunges

Warm-up (No Measure)

1 Round

100 Meter Row

4 Sandbag Cleans

4 Sandbag Reverse Lunges

4 AbMat Sit-ups

Metcon (Time)

“Shipwreck”

5 Rounds For Time:

500 Meter Row

10 Sandbag Cleans (50/35)

16 Sandbag Reverse Lunges (50/35)

24 AbMat Sit-ups

180820

CrossFit McComb - CrossFithttp://comptrain.co/class/workout/monday-8-13-18/Line Drills (No Measure)Run/Row Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for DistanceBarbell 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)Childs Pose on Box – 1 Minute With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and...

CrossFit McComb – CrossFit

http://comptrain.co/class/workout/monday-8-13-18/

Line Drills (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

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)

Childs Pose on Box – 1 Minute

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :30 Seconds

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

Wallballs Movement Prep

Establish Distance

5 Front Squats

5 Push Press

5 Wallballs

Box Jumps Movement Prep

6 Step-ups

3 Lower Height Box Jumps

3 Box Jumps

Burpees Movement Prep

3 Establish Landing Position

3 Frog Hops

3 Burpees

Power Snatches Movement Prep

3 High Hang Power Snatches

3 Hang Power Snatches

______________________

Establish Bottom Position

Establish Above the Knee Position

______________________

5 Snatch Deadlifts

3 Power Snatches

Build to workout weight

Metcon (Time)

“Country Mile”

For Time:

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)

180817

CrossFit McComb - CrossFitMetcon (AMRAP - Reps)Partner WODCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

CrossFit McComb – CrossFit

Metcon (AMRAP – Reps)

Partner WOD

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

180816

CrossFit McComb - CrossFitLine Drills (No Measure)Run/Row Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for DistanceWarm-up (No Measure)Kettlebell Ankle Stretch – :45 Seconds Each Side Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe. Squat Hold – 1 Minute Box Jump Movement Prep 10 step ups (5/leg) 5 box jumps Kettlebell Swing Movement Prep...

CrossFit McComb – CrossFit

Line Drills (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Warm-up (No Measure)

Kettlebell Ankle Stretch – :45 Seconds Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Squat Hold – 1 Minute

Box Jump Movement Prep

10 step ups (5/leg)

5 box jumps

Kettlebell Swing Movement Prep

With a lighter weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings’

5 Kettlebell Swings

Build to workout weight and repeat

Wallball Movement Prep

3 Front Squats

3 Push Press

3 Wallballs

1 Round

100 Meter Run

5 Box Jumps

5 Kettlebell Swings

5 Wallballs

Metcon (AMRAP – Rounds and Reps)

“Free Fall”

AMRAP 20:

200 Meter Run

20 Box Jumps

20 Kettlebell Swings (53/35)

20 Wallballs (20/14)

180815

CrossFit McComb - CrossFitWarm-up (No Measure):30 Seconds Easy Row Jumping Jacks Medium Row Push-up to Down Dog Faster Row Active Spidermans + 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 deadliftsDouble Under Warm-up (No Measure)Double Under Movement Prep 15 Single Unders 15 High Single Unders 15 Double Taps 15 Double UndersWarm-up (No Measure)Deadlift Arms Close During movement prep, have athletes hold the bar on their mid shin or at the top of the knee. Cue them to relax their arms and let the bar...

CrossFit McComb – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Row

Jumping Jacks

Medium Row

Push-up to Down Dog

Faster Row

Active Spidermans + 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

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

Warm-up (No Measure)

Deadlift

Arms Close

During movement prep, have athletes hold the bar on their mid shin or at the top of the knee. Cue them to relax their arms and let the bar swing away. Now cue them to pull the bar back in by squeezing the arms close to their side. Repeat for three reps. Being aware of the role the lats play in the deadlift will help athletes keep the bar tight to the body and stay in a safe pulling position during the workout.

Hips Back

What happens at the top of the repetition before the bar returns to the ground is just as important as what happens from the floor. At the completion of the rep, the hips should travels backwards first as opposed to knees driving forwards. Sending the allows for a good bar path and good use of all the leg muscles.

Movement Prep

Establish Set-up Position

Arms Close Drill

_ _ _ _ _ _ _

5 Deadlifts

_ _ _ _ _ _ _

Build to Lighter Weight

____________

1 Round

15 Double Unders

10 Calorie Row

5 Deadlifts (Lighter Weight)

1 Round

7 Double Unders

5 Calorie Row

3 Deadlifts (Workout Weight)

Metcon (AMRAP – Rounds and Reps)

“Paul Bunyan”

AMRAP 15:

60 Double Unders

21/15 Calorie Row

15 Deadlifts (225/155)

180814

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.

180813

CrossFit McComb - CrossFitWarm-up (No Measure):30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Slow Air Squatshttp://comptrain.co/class/workout/monday-8-6-18/Barbell 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)Couch Stretch – :30 Seconds Each Side Banded Walks place the band just below the knee. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats. Row Movement Prep :30 Second Row Sit-ups Movement Prep 5...

CrossFit McComb – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog

Faster Row

Slow Air Squats
http://comptrain.co/class/workout/monday-8-6-18/

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)

Couch Stretch – :30 Seconds Each Side

Banded Walks

place the band just below the knee. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.

Row Movement Prep

:30 Second Row

Sit-ups Movement Prep

5 AbMat Sit-ups

Squats Movement Prep

5 Pausing Air Squats

5 Air Squats

5 Back Squats

Back Squat (3 sets of 5)

These are three challenging working sets for the day, preceded by 2-3 warmup sets. Athletes have the choice to build to something heavy for a set of 5 or choose one weight to work at across the board. Record all weights uses in the three sets.

Warm-up (No Measure)

1 Round

7 Air Squats

6 Sit-ups

5 Calorie Row

Metcon (Time)

“Thin Air”

4 Rounds For Time:

40 Air Squats

30 AbMat Sit-Ups

15/10 Calorie Row