CrossFit Fannin – CrossFit

Warm-up

15 Calorie Bike

15 Calorie Ski

15 Pass thrus

With an empty Barbell:

5 High Pull

5 Hang Muscle Snatch

5 Muscle Snatch

5 Power Snatch

Power Snatch (7×6)

7 Minute EMOM:

6 Power Snatch @ 60% of 1RM

*60% of your best Power Snatch! These should be all touch and go. Should be challenging after 3-4 minutes. Work on technique and making the first and last rep look the same each set.

Metcon (5 Rounds for time)

Every 2 Minutes for 10 Minutes:

10 Pullups ( CTB Pullups)

150 meter run

Metcon (5 Rounds for time)

Every 2 Minutes for 10 Minutes:

5 Hang Power Snatch (65/95)(85/135)

12/15 cal row

*The row should be SPRINTS! This is 20 minutes total! The first 5 rounds you are doing ctb the second 5 rounds you are doing hang p snatches.

*SCORING EACH ROUND SEPARATE

Scaling Options:

10 Chest to Bar Pull Ups – 10 Pull Ups

CrossFit Fannin – CrossFit

Metcon (Time)

“Deck of cards”

With a partner complete:

Diamond- 100 meter run

Spade- kb swings (35/53)(53/70)

Heart-box steps up x 2

Club- overhead squat (65/95)(95/135)

Face-10

Ace-11

Joker 800 run or 1,000 row

Rx+ both run 1,600 and row 1,600

CrossFit Fannin – CrossFit

Warm-up

Stretch as a Class

*Shoulders, Lats, Wrists, Hips

Muscle ups emom (10×5)

10 Minute EMOM:

3- 5 Muscle Ups

*Pick either Muscle Ups, Chest to bar Pull ups or Pull Ups to work on for this EMOM. Each Minute you should hit 1-2 good sets for your movement you are working on. Spend some time before this going over each of the movements.

Scaling Options

5 Muscle Ups -10 Chest to Bar Pull Ups -10 Pull Ups (band if needed)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

Buy In:

1,000m Run (600 + 400)

With Remaining Time, AMRAP:

1-2-3-4-5-6-7-8-9-10-11…

Power Snatch (65/95)(95/135)

Burpee

15 Sit Ups after each round

** Row =1,250 m

*should have 8-10 Minutes to work on the ladder. Add 1 Rep each round. 15 sit ups to finish each round. Power Snatches should just be fast singles. Pick your weight accordingly.

CrossFit Fannin – CrossFit

Warm-up

400m Run

2 Rounds:

20 Air Squats

10 Romanian Deadlifts (empty bar)

Deadlift (3×3)

Deadlift (25 Minutes):

3 x 3 @ 80% of 1RM

*These are all at the same weight. Shouldn’t be anywhere near your 3RM today, I just want you to feel some heavier weight. Do these as 3 singles each set, resetting at the bottom.

Metcon (Time)

3 rounds for time:

500m row

:30 Rest

400m run

:30 Rest

30 burpees (2 minutes)

:30 Rest

*Focus on trying to hold a hard, steady pace throughout. You should be a little uncomfortable the whole time. Don’t work more than 2 minutes on Burpees. If needed shorten the run to also not take more than 2:00.

CrossFit Fannin – CrossFit

Warm-up

2 Minute Bike

2 Minute Ski or Row

400m Run

With a light Kettlebell:

10 Goblet Squats

10 Single Leg Deadlifts each Leg

10 Tempo Goblet Squats (3 Seconds Down)

Back Squat (3×5)

Tempo Back Squat (25 Minutes)

5-5-5

*3-4 Seconds on the way down. Get 4-5 good warm up sets and then do 3 good sets of 5 all at the same weight.

Metcon (Time)

With a Partner, For Time:

1200 run (3 x 200 m) each

100 Wall Balls (14/20)

80/100 Calorie Ski or Row

Time Cap 20 Minutes

*With a partner. One person works while the other rests. I want everyone to alternate in sets of 10 the whole way through. This should be fast intervals!!

CrossFit Fannin – CrossFit

SCHEDULE

Remember the gym follows the school schedule. If they close or have a 2 hour delay we do as well. I will send out a text and post online as well!

Warm-up

5 Minutes on a bike

:40 Easy/ :20 Hard

Stretch- Hamstrings, Calves, Quads, Low Back

Metcon (No Measure)

For Time:

You choose!

*This is our New MOVEMENT OF THE MONTH! We will work on building capacity and dealing with being uncomfortable on the bike etc . This month you will choose

Movement of the Month:

– 10 Minute Assault Bike (for max calories)

– 3,000m Row (we have done a 2k row but this will be a little longer time domain)

– 3,000m Ski

– 2 Mile Run ( 6 laps + 300) for 300 go tattoo shop and back to 100 meter)

We want to deload everyone for the month before we move to some heavy strength work next month.

*depending on what you choose you will go to that metcon and add score

Bench Press (4×6)

Bench Press (25 Minutes)

4 x 6 @ 70%

*Do 6 challenging strict pull ups after each set. You can do these weighted or work with a band. Go by feel for the bench press, you can even work up in weight a little each set.

Metcon (Time)

2 mile run for time

Metcon (Time)

3,000 meter row

Metcon (Time)

3,000 meter ski

Metcon (Calories)

10 minutes max cals on bike

CrossFit Fannin – CrossFit

VETERANS DAY

3 Ways You Can Honor Our Military Veterans on Veterans Day

This Veterans Day, take a moment to reflect, workout twice as hard, and thank a Veteran in honor of their sacrifice and dedication to this nation.

Warm-up

2 Minutes on a Machine (1 Minute Moderate, 1 Minute Hard)

1:00 Squat Hold

1:00 Spiderman Stretch Each Leg

1:00 Wrist Stretch

1:00 Puppy Dog Stretch

*https://youtu.be/xqYbKqVdXrM

With an Empty Barbell:

10 tempo Front Squats (3 Seconds Down)

10 Tempo Strict Press (3 Seconds Down)

5 Thrusters

Thruster (1×1)

Thruster (15-20 Minutes)

1 Rep Max

*Re-Test for our Movement of the Month! Set yourself up for success. Go for only a 5# PR first! Then you can go for one more rep if that felt good and try to bite off another 5-10#. You can go from the rack of from the ground.

Metcon (Time)

For time:

21-18-15-12-9

Calorie Row

Handstand Push Ups

5-4-3-2-1

Power Clean (115/185)(155/225)

Time Cap = 20 Minutes

*This is 5 rounds with decreasing reps. Round 1 would be 21 Calorie Row, 21 Handstand Push Ups, 5 Power Cleans. Round 2, 18/18/4. Etc. Power Cleans Should be heavier singles.

Scaling Options:

Handstand Push Ups -Double Dumbbell Push Press – Push Ups