CrossFit Fannin – CrossFit

NUTRITION

Starting Monday we will do a 4 week nutrition challenge!! I will post details Sunday. But post wod tomorrow we can do a 15/20 Q and A!

Metcon (Time)

WITH A PARTNER COMPLETE A

“DECK OF CARDS”

HEART-Ab mat situps

SPADE-100 METER RUN

CLUB-BOX JUMPS (20/24)

DIAMOND- Wall Balls (14/20)

FACE CARD-10

ACE-11

JOKER- 800 run/1,000 row (RX + both partners run 1,600 meters and row 1,600 on jokers)

Each person draws a card and you perform that movement until the full deck is complete!!!

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

30 Double/ Single Unders

15 PVC pass thrus

10 Push Ups

With an empty barbell:

5 High Pulls

5 High Hang Muscle Snatch

5 Overhead Squats

10 Snatch Balance

10 Power Snatch

Power Snatch (10X2)

Every 30 Seconds for 10 Minutes:

1 Power Snatch

*Pick your own weight. This should be about 70-75% of your 1RM Full Snatch. Work on positioning and speed through the lift.

Metcon (Time)

5 Rounds for Time:

40 Double Unders

12 Dumbbell Bench Press

6 HSPU (rx+= 4″ deficit)

*The double unders should take no more than 1 minute. Scale the number of reps if needed to fit in a minute. You should pick a weight on the dumbbell bench press to go unbroken each round.

Scaling Options:

40 doubles-20 doubles-80 singles-40 singles

Dumbell- loads

Hspu-challenging box hspu- standing shoulder press

CrossFit Fannin – CrossFit

Warm-up

Stretch on your own

Then:

Group stretch at start of class

Metcon (AMRAP – Reps)

21 MINUTES EMOM:

1: 12 Burpees

2: 12/15 Calorie Row

3: 200 meter run

*this should be challenging

This is another great conditioning cycle!! This row shouldn’t feel like yesterday’s row bc cals are more about strength in the pull.

This shouldn’t turn into an amrap scale the reps the have 10/15 seconds rest each rep!!

Possible scales:

1:8 -10 Burpees

2: 8-10 cal row

3: 100/150 meter run

*SCORING TOTAL REPS FOR ENTIRE CYCLE

CASH-OUT

3 Sets Each for Quality:

10 Bulgarian Split Squats (each Leg)

10 Strict Toes to Bar – as strict as possible or V ups

10 Ring Dips or Bar Dips (band if needed)

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

1 Minute Bike or row

5 Single Arm Dumbbell Overhead Squats each arm

5 Sotts Press

https://youtu.be/yF2SFfA6H0M

15 Hollow Rocks

Back Squat (1×1)

Back Squat (25 Minutes)

1×1 @ 85% of 1RM

1×1 @ 87% of 1RM

1×1 @ 90% of 1RM

*Work up to your 85-90% and do 3 good reps here! Warm up sets should look like this:

​2 x 10 reps light

​2 x 5 reps heavier

​1 x 5 reps heavier

​1 x 2 reps heavier​

​Start your singles!

Metcon (Time)

With a partner complete:

-Partner 1 row 400

-Partner 2 run 400

Then switch, complete 3 rounds!

*possible scales would be

400/300/200

But this is a great day to go rx! Just keep a steady pace on the run

*cant switch until your partner completes the run/row.

CrossFit Fannin – CrossFit

Warm-up

400m Run

With an empty barbell:

10 Strict Press

10 Push Press

10 Push Jerk

10 Split Jerk

Split Jerk (2-2-2-1-1-1)

Split Jerk (20 Minutes)

2-2-2-1-1-1

*Work up to a heavy single from the rack today!

Metcon (Time)

In teams of 3 complete:

4 Rounds for Time:

500m Row

10 Push Jerks

*Rest at least 2 Minutes or when your rower opens

*Alternate in a team of 3 on the rower. I want you to pick your weight for the push jerk, but try to do all 10 unbroken each set! Focus on your row splits and keeping them consistent and as strong as you can this time. Take the push jerks from the rack.

* time is complete when last person finishes round 4 of jerks

CrossFit Fannin – CrossFit

Warm-up

400m Run

With an empty barbell:

10 Pause Overhead Squats 1-2 seconds

5 High Pulls

5 Muscle Snatch

10 High Hang Squat Snatch

Snatch (3-3-3-3-3)

Snatch (25 Minutes)

3-3-3-3-3

*Start at 60% of your best snatch single. Complete 3 reps, dropping the bar after each rep. Add 5-10# and repeat until you have reached a heavy set of 3 for the day. Rest between sets as needed. Make sure you rest enough so that you can hit each set with intensity. Make small jumps in weight so that you get plenty of volume in.

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes:

200m Run

12 Kettlebell Swings (35/53)

12Toes to Bar

*Pick a weight on the kettlebell so that you can go unbroken. Scale movements and reps to stay on pace!!

Scaling Options:

12Toes to bar- 12 Knees to Chest -12 V-Ups -12 Sit Ups

200/150/100

Kb-loading

CrossFit Fannin – CrossFit

Warm-up

400m Run

Then, 3 rounds:

10 Air Squats

10 Push Ups

10 PVC pass thrus

Metcon (Time)

With a Partner, For Time:

50-40-30-20-10

Hang Power Clean (85/125)

Shoulder to Overhead (85/125)

*400m Run before each round!

*Break these up as needed, but pick a weight you can complete 5-10 reps in a set. Run together!

CrossFit Fannin – CrossFit

Warm-up

Hang Snatch Pull

3 x 5 @ 50% of 1RM

Here’s a great demo video!

-he’s going from the ground we will go from the hang but everything else is the same notice the position of the bar to the hips. The weight will be lighter so hit elbows high and out every rep!!

https://youtu.be/cRR87TYYGkE

Power Snatch (5×1)

Power Snatch (25 Minutes)

5 x 1 @75% of 1RM

*Hit all your reps here at 75% of your best snatch. I want you to get comfortable lifting a good majority of your PR here. If it feels light, that’s okay. Work on speed and positioning.

Metcon (Time)

For Time:

100-80-60-40-20 Double Unders

10-8-6-4-2 Chest to bar pull-ups (rx+Muscle Ups)

Time Cap = 16 Minutes

Scale this work out to get it done in the 16 minutes!

Scaling Options:

Double Unders -1/2 Double Unders -2x Single Unders

Muscle Ups -chest to bars- 2x Pull Ups -1x pullups- Banded or Jumping Pull Ups

CrossFit Fannin – CrossFit

Warm-up

400 METER RUN

THEN 2 ROUNDS OF:

15 AIR SQUATS

15 PVC GOODMORNINGS

10 LATERAL STEP UPS EACH LEG( USE APPROPRIATE HEIGHT)

Back Squat (3X5)

WORK UP TO 80%

WARM UP SETS SHOULD LOOK LIKE THIS:

2X10 LIGHT

2X5 HEAVIER

1X5 HEAVIER

STARTS SETS AT 80%

Metcon (Time)

4 ROUNDS FOR TIME OF:

-20 WALL BALLS(14/20)

-15 DUMBBELL BOX STEP OVERS (35/50s)(16/20 BOX)

*REST 1:30

**TIME INCLUDES REST

CrossFit Fannin – CrossFit

Warm-up

2 ROUNDS OF:

1:00 ON ROWER OR BIKE

10 SINGLE LEG KB DEADLIFTS (LIGHT)

10 KB SWINGS

10 HOLLOW ROCKS

Metcon (Time)

FOR TIME WITH A PARTNER:

-100′ PARTNER WHEELBARROW WALK (RX+ HANDSTAND WALK) * SWITCH

PARTNERS AT THE 50′ FOR WB WALK

-100 KB SWINGS (53/70)

-100′ PARTNER WHEELBARROW WALK (RX+ HANDSTAND WALK) * SWITCH PARTNERS AT THE 50′ FOR WB WALK

-100 BURPEES

– 100′ PARTNER WHEELBARROW WALK (RX+ HANDSTAND WALK) * SWITCH PARTNERS AT THE 50′ FOR WB WALK

-100 TOES TO BAR

*SCALES:

-HANDSTAND WALK/WHEELBARROW WALK/BOTH PARTNER HOLD HANDSTAND 30 SECS/ OR BOTH HOLD 60 SECOND PLANK HOLD

-TOES TO BAR-KNEES TO CHEST-V UPS-SITUPS

CrossFit Fannin – CrossFit

Warm-up

400 METER RUN

THEN 3 ROUNDS OF:

10 PVC PASS THRUS

5 SINGLE ARM DB OVERHEAD SQUAT (SUPER LIGHT) OR UNLOAD WITH ONE ARM LOCKED OUT

5 SOTTS PRESS (PVC OR EMPTY BAR) *THAT IS BOTTOM OF SQUAT HOLD WITH PRESSES FROM BACK RACK POSITION

SNATCH + 2 OHS (10X1)

SHOULD BE DONE AROUND 70-75% AS A GUIDELINE.

IDEA IS GETTING SOME GOOD VOLUME PRACTICING RECEIVING THE BAR AND STABILITY IN YOUR OHS POSITION.

SHOULDN’T BE ANY MISSED LIFTS….

BUT REMEMBER THIS A SNATCH MONTH SO EVEN IF YOU GO SUPER LIGHT THIS IS A GREAT SKILL TO WORK

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF:

200 METER RUN

12 ALT DB POWERSNATCH (50/70)

2 ROPE CLIMBS

*DB ALT IS 6 EACH ARM, PICK A WEIGHT YOU CAN MOVE WELL

SCALES:

RUN 200/150/100/OR ROW 200

DB-LIGHTER LOADS

ROPE CLIMBS-6 STRICT PULLUPS OR 6 BANDED STRICT PULLUPS

CrossFit Fannin – CrossFit

Warm-up

Warm Up (15 Minutes):

All with an empty barbell!

*This should be done right after the first part, still with an empty barbell. Focus on the bar path and keeping the bar close to your body throughout each lift.

Deadlift (5×1)

All at 85%

*15 minutes

Metcon (Time)

(Teams of 2)

2 Rounds for Time:

100 Calorie Row

50 Handstand Push Ups

Time Cap = 20 Minutes

*One person working at a time. You MUST alternate 25 calories at a time! This was one of the week 2 team series workouts.

Scaling Options:

HSPU -Double Dumbbell Push Press –Push Ups