W.O.D.

CrossFit McComb - CrossFitMetcon (Time)30-20-10 alt db snatches (50/35#) (Rx+: 70/50#) db goblet squatCFMc 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 upWarm-up (No Measure)1:00 Squat hold on rig 1:00 wrist stretch 1:00 ankle stretch (each leg) 1:00 - 1:10 dead hang from rig (accumulate if you can't hang that entire time)Warm-up (No Measure)After the metcon - everyone needs to write a short term goal on a...

CrossFit McComb – CrossFit

Metcon (Time)

30-20-10

alt db snatches (50/35#) (Rx+: 70/50#)

db goblet squat

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

Warm-up (No Measure)

1:00 Squat hold on rig

1:00 wrist stretch

1:00 ankle stretch (each leg)

1:00 – 1:10 dead hang from rig (accumulate if you can’t hang that entire time)

Warm-up (No Measure)

After the metcon – everyone needs to write a short term goal on a card – and a long term goal on another card. These on are the counter by the front door.

Each goal needs to include a plan of action for achieving that goal.

“snatch 1 million pounds” should be followed by what you plan to do

1. burgener warm up every day

2. video a snatch – get feedback

3. use a band to generate the need for engaging the lats to pull the bar into the body

4. etc…

CrossFit McComb - CrossFitWarm-up (No Measure)400m Run/500m Row then Barbell Warmup then 10 scap pullups, 5 kips, 5 pulls, 5 mus then 5 reps of each movement in the metconNew Year's Eve WOD (Time)12 movements, 31 reps each 1) deadlift (135/95#) 2) sumo deadlift high pull 3) front squat 4) clean 5) S2OH 6) burpee over the bar 7) mus (15) /pull ups 8) kb swing (53/35#) 9) handstand push up 10) ghd sit ups 11) box jump overs 12) wall balls (20/14#) Buy out: 2019m row/run

CrossFit McComb – CrossFit

Warm-up (No Measure)

400m Run/500m Row

then Barbell Warmup

then 10 scap pullups, 5 kips, 5 pulls, 5 mus

then 5 reps of each movement in the metcon

New Year’s Eve WOD (Time)

12 movements, 31 reps each

1) deadlift (135/95#)

2) sumo deadlift high pull

3) front squat

4) clean

5) S2OH

6) burpee over the bar

7) mus (15) /pull ups

8) kb swing (53/35#)

9) handstand push up

10) ghd sit ups

11) box jump overs

12) wall balls (20/14#)

Buy out:

2019m row/run

CrossFit McComb - CrossFitWarm-up (No Measure)Run 400m 30 seconds each of high knees, butt kicks, leg swings forward, legs swings side to side, mountain climbers, inchworms. Then, one partner do the movement & the other the hold and then switch: 5 air squats/15 sec plank hold 5 pull ups/15 sec oh plate hold 5 sit ups/15 sec wall sit hold 5 burpees/15 sec hang hold 5 hr pushups/15 sec hs hold 5 buddy deadliftsBarbell Warmup (No Measure)Barbell warmup 5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsJordy's Goodbye...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run 400m

30 seconds each of high knees, butt kicks, leg swings forward, legs swings side to side, mountain climbers, inchworms.

Then, one partner do the movement & the other the hold and then switch:

5 air squats/15 sec plank hold

5 pull ups/15 sec oh plate hold

5 sit ups/15 sec wall sit hold

5 burpees/15 sec hang hold

5 hr pushups/15 sec hs hold

5 buddy deadlifts

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Jordy’s Goodbye (Time)

For Time (with a Partner)

800 meter Farmer Carry (53/35#)

100 Air Squats / Plank Hold

90 Pull-Ups / OH plate Hold

80 Sit-Ups / Wall Sit Hold

70 Burpees / Hang Hold

60 Hand-Release Push-Ups / Handstand Hold

50 Buddy Deadlifts (225/155#)

400 meter Farmer Carry (53/35#)

To start, partners do the farmer carry together (each athlete carries two kettlebells, one in each hand). For the next five movements one partner works while the other partner ‘holds.’ If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together.

CrossFit McComb - CrossFitWarm-up (No Measure)Warmup: 3 mins of rowing or biking at a pace where you can nasal breathe only the entire time. 5 arm circles, each direction: dime size, golf ball size, med ball size, full circles Accumulate 3 mins in a hollow hold. Then: 10 donkey kicks + :45 HS hold + 5 ring pullups x 2Metcon (No Measure)Every 3 minutes, for 18 minutes (two sets of each): Station 1 – 3 Minutes of Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Warmup:

3 mins of rowing or biking at a pace where you can nasal breathe only the entire time.

5 arm circles, each direction: dime size, golf ball size, med ball size, full circles

Accumulate 3 mins in a hollow hold.

Then: 10 donkey kicks + :45 HS hold + 5 ring pullups x 2

Metcon (No Measure)

Every 3 minutes, for 18 minutes (two sets of each):

Station 1 – 3 Minutes of Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

https://www.youtube.com/watch?v=FgV56gzETfE&feature=youtu.be&list=PLS5lovy8j9XauEqK1oJo6yivXU3X9aaa_

Station 2 – 3 Minutes of Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

https://www.youtube.com/watch?v=ixs-rXlbGiw&feature=youtu.be&list=PLS5lovy8j9XZNovH-owy-mLzsR4afcL1j

Station 3 – 3 Minutes of Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)

https://www.youtube.com/watch?v=2UDrbCJAf8Q&feature=youtu.be&list=PLS5lovy8j9XaTsjSh9g3Ue7fEXD2oDDG9

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

6 deadlift 225/155#

12 box jump overs
8 minutes is a long time for this workout. The DL’s aren’t heavy enough to slow you down too much and the box jumps will go quickly. So, find a pace you can sustain for the duration.

If you need to go to singles on the DL to maintain form or just to maintain pace, that’s totally fine. Concentrate on the box jumps — those will start getting dicey after all the deads.

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 upBarbell Warmup (No Measure)Barbell warmup 5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsThruster Movement Prep (No Measure)3 Front Squat 3 Push Press 3 ThrustersPull up Warm up (No Measure)10 scap pull ups 5 kips 5 pull upsFrantastic Christmas (Time)you have to come...

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

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Thruster Movement Prep (No Measure)

3 Front Squat

3 Push Press

3 Thrusters

Pull up Warm up (No Measure)

10 scap pull ups

5 kips

5 pull ups

Frantastic Christmas (Time)

you have to come to class to find out the WOD! Merry Christmas Eve!

CrossFit McComb - CrossFitMetcon (Time)Teams of 2 Divide reps however For time: 20 dumbbell snatches 30 burpee box jump-overs 40 dumbbell snatches 30 burpee box jump-overs 60 dumbbell snatches 30 burpee box jump-overs 80 dumbbell snatches 30 burpee box jump-overs 100 dumbbell snatches 30 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 30 minutes

CrossFit McComb – CrossFit

Metcon (Time)

Teams of 2

Divide reps however

For time:

20 dumbbell snatches

30 burpee box jump-overs

40 dumbbell snatches

30 burpee box jump-overs

60 dumbbell snatches

30 burpee box jump-overs

80 dumbbell snatches

30 burpee box jump-overs

100 dumbbell snatches

30 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 30 minutes

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 upWarm-up (No Measure)This workout must be set up in stations. All the barbells in one area, all the kettle bells in another, boxes in another, ab mats in another, with an empty area for jump ropes. After the stations are set up - everyone work from 12 to 1 doing 5 reps of each movement.12...

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

Warm-up (No Measure)

This workout must be set up in stations. All the barbells in one area, all the kettle bells in another, boxes in another, ab mats in another, with an empty area for jump ropes.

After the stations are set up – everyone work from 12 to 1 doing 5 reps of each movement.

12 Days of Christmas (Time)

12 days of christmas

100m run

2 TGU (53/35#)

3 Box Jumps

4 bar over burpees

5 Power Cleans (95/65#)

6 Front Squats

7 ghd

8 KB snatches

9 Double unders (3x singles)

10 Pull ups

11 KB swings

12 Deadlifts

1 , 2-1, 3-2-1, 4-3-2-1, etc

same weight for kb movements/barbell movements

CrossFit McComb - CrossFithttps://www.crossfitinvictus.com/wod/december-12-2018-performance-fitness/Warm-up (No Measure)Run 200m with a med ball Then, 10 each: Sampson lunges + cossack squats + froggers + single leg RDL x2 Then, 1 round of: 10 cal row 10 DB squats, lighter than working weight 10 walking lunges, lighter than working weight 400m run ^^Use this as a gauge for the workout to determine weight and appropriate distances/repsMetcon (4 Rounds for time)Every 8 minutes, for 32 minutes (4 sets): 20/15 Calories of Assault Bike (or Rowing) 20 Dumbbell Squats (55/35 lb DBs) 20 Walking Lunges with DB Farmer’s Carry (55/35 lbs) 800 Meter RunYou should...

CrossFit McComb – CrossFit

https://www.crossfitinvictus.com/wod/december-12-2018-performance-fitness/

Warm-up (No Measure)

Run 200m with a med ball

Then, 10 each:

Sampson lunges + cossack squats + froggers + single leg RDL

x2

Then, 1 round of:

10 cal row

10 DB squats, lighter than working weight

10 walking lunges, lighter than working weight

400m run

^^Use this as a gauge for the workout to determine weight and appropriate distances/reps

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets):

20/15 Calories of Assault Bike (or Rowing)

20 Dumbbell Squats (55/35 lb DBs)

20 Walking Lunges with DB Farmer’s Carry (55/35 lbs)

800 Meter Run
You should have 1-2 mins of rest from the get-go. Modify the run distance if that’s eating up too much of your time.

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 upSplit 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...

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

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.

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Push Jerk (heaviest single rep)

Every 2 minutes, for 16 minutes (8 sets):

Push/Power Jerk

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95%

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

40 Double-Unders

20 Push Presses (95/65 lbs)

10 Burpees Over the Barbell

CrossFit McComb - CrossFitBack Squat (Set 6 - 4 reps @ 90+% is the score)Back Squat *Set 1 – 5 reps @ 65% of 1-RM *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 4 reps @ 90+% Rest 2 minutes between sets.Metcon (AMRAP - Rounds and Reps)Complete as many rounds as possible in 15 minutes of: 20 push-ups 50 air squats

CrossFit McComb – CrossFit

Back Squat (Set 6 – 4 reps @ 90+% is the score)

Back Squat

*Set 1 – 5 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 4 reps @ 90+%

Rest 2 minutes between sets.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

20 push-ups

50 air squats