CrossFit Fannin – CrossFit

Warm-up

On any Machine:

1:00 Easy

1:00 Moderate

1:00 Hard

-Stretch-

-World’s Greatest Stretch

-Stretch Wrists

-Front Rack Stretch

Powerclean + low bang powerclean (6×1)

Power Clean + Low Hang Power Clean

6 x 1 @ 75% of 1RM

Rest no more than 1:30 between sets

*Do this without dropping the bar between reps. The low hang position should be done right below the knee cap. Work on keeping tension as you lower down the bar through the pull. Work on vertical extension and finish tall. You power here comes from the legs and hips!

Same weight across

Metcon (Time)

5 Rounds for Time:

5 CTB(5 Muscle Ups)

18/21 Calorie Row

30 Double unders(60 double Unders)

*20 Minute Time Cap

**if you have solid double unders go with 60 even if you go with ctb!!!

Scaling Options:

5 Muscle Ups -5 CTB- 5 Toes to Bar + 5 Pull Ups

60 Double Unders – 1:00 of Double

Undress -120 Single Unders

CrossFit Fannin – CrossFit

Warm-up

20/15 Calorie Bike or Row

15 Air Squats

20/15 Calorie Bike or Row

15 Tempo Goblet Squats (3 Seconds down, Up fast)

1:00 Couch Stretch Each Leg

1-2 Minutes Overhead Mobility

Thruster (10×1)

10 Minute EMOM:

1 Thruster @ 85-90% of 1RM

*Shoot for 85-90% for all 10 reps here. Should be heavy but doable for you. Focus on the drive at the top of the rep each time! With the thruster we want to have as little “wasted energy” as possible so when you jump to drive the bar overhead you want to try and focus on all that power going from your legs into pressing into the barbell. You can go from the ground or the rack for this.

Metcon (Time)

3 Rounds for Time:

400 Meter Run

15 Double Kettlebell Front Squats (35/53s)

** row=500 meters

* You may also use dumbbells if you need. This is a simple workout, but go fast! Meant to be 6-10 minutes of GO HARD

CrossFit Fannin – CrossFit

Metcon (Time)

“DECK OF CARDS”

WITH A PARTNER COMPLETE:

CLUB- KB PUSH-UPS

DIAMOND-100 METER RUN

SPADE- HANG POWERCLEAN (65/95)

HEART- AIR SQUATS W MEDBALL (14/20)

Joker- 800 run or 1000 row

Face-10

Ace-11

CrossFit Fannin – CrossFit

CROSSFIT FANNIN 800 GRAM CHALLENGE 2019

WHAT IS IT?

The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies or your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules.

DATES

Oct 28TH – Nov 27th.

SIGN-UP

You can register HERE crossfitfannin800gramchallenge2019.wodifyrise.com

MEETING:

We will host a meeting at the gym to go over all the challenge rules and answer your questions. Be sure to be there!

SATURDAY OCT. 26TH AT 10:30

COST

$20

SCORING

We will be using Wodify Rise to log scores and leaderboard throughout the challenge. More info on scoring can be found here.

PRIZES

WE WILL DO COOL PRIZED FOR 1-3

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

CrossFit Fannin – CrossFit

Warm-up

On a Rower:

8 Minutes Total

Stretch:

1:00 Couch Stretch Each Leg

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

200 meter run

5 Power Snatch (75/115)

Rest 4 Minutes

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

150/200 meter Row

30 Double Unders

*Treat this workout however you want depending on what your plans for the open workout is. If you just want to move around, great, and if you want to make this a hard workout, them move fast on the machines! The power snatches should be touch and go.

Scaling Options:

30 Double Unders – :30 of Double Under Practice – 60 Single Unders

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

12 Tempo Goblet Squats (4 Seconds Down)

T-Spine Stretch

Front Squat (5×3)

Tempo Front Squat (25 Minutes)

3-3-3-3-3

*Chose a good working weight here. All 5 sets at the same weight. Looking for 3-4 seconds for the eccentric portion of the rep (going to the bottom) EACH REP.

Metcon (Time)

5 Rounds for Time:

10 Front Squats (85/125)

10 HSPU

10 Burpees

16 Minute Time Cap

*The front squats should be unbroken. Pace out the burpees.

Scaling Options:

-Kipping HSPU –

– Double Dumbbell Push Press

CrossFit Fannin – CrossFit

Warm-up

15 Pass thrus (pvc)

2 Rounds:

300m Row

10 Scap Push Ups

https://youtu.be/JNJiZfRyRXA

10 Scap Pull Ups

https://youtu.be/sfTsgt-a63c

Close grip bench (5×5)

Close Grip Bench Press (25 Minutes)

5-5-5-5-5

*Work at the same weight for all 5 sets. Close grip will help build strength to translate for the OVERHEAD PRESS portion of the thruster. Make sure to load up the triceps, back, and shoulders in the press. Do 7-15 Inverted Rows after each set of bench press!

Metcon (Time)

For Time:

40/50 Calorie Row

50 Abmat sit-ups

50 Good push-ups

Time Cap = 15 Minutes

Stagger the start by 4 minutes if necessary!

CASH-OUT

TTB

3×10-15 reps or any ttb modification