CrossFit Fannin – CrossFit

Warm-up

400 meter run

Then

-Worlds Greatest Stretch x 5 each side ( https://youtu.be/nG38sH8fwSM)

-10 Pause Air Squats

-1:00 Squat Hold

-10 Lunges Each Leg

Front Squat (5×3)

5 Minute EMOM:

3 Front Squats @ 70% of 1RM

*Work up to your working weight . These shouldn’t be really heavy sets of 3, they should be a good moderate weight that you can move the bar well and stay in a good position.

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes:

10 Toes to Bar

10 Burpees

50’ Double Kettlebell Front Rack Walking Lunges (35/53s)

*Record each round ! If the clock catches you, it becomes an AMRAP.

Scaling Options:

-10 toes to Bar – 10 Knees to Chest – 10 V-Ups – 10 sit Ups

– 10 Burpees- 6 Burpees

-50’ Kettlebell Walking Lunge à Scale Weight to go unbroken

CrossFit Fannin – CrossFit

Warm-up

200 meter run

3 Rounds:

15 Air Squats

10 Push Ups

5 Pull Ups

Metcon (Time)

“Deck of Cards”

Heart- 100 meter run

Spade-kbs swings (35/53)

Club-hspu

Diamond-burpee pull up

Face-10

Ace-11

Joker 800/1,000 meter row

RX+

Both 1,600 run and 1,600 row

With a partner complete a full deck of cards!

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

100 meter Run

10 Goodmornings (pvc)

10 Air Squats

10 Box Jumps or Step Ups

Metcon (Time)

With a partner alternating full rounds of:

4 Rounds for Time:

15 Deadlifts (155/225)

15 Box Jumps (20/24)

15 Wall Ball (14/20)

Scales:

Deadlifts loads you can move efficiently

Box jump- height or step ups

Wall ball- load

*BOTH GO 4 ROUNDS EACH SO 8 TOTAL

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

Row (:30 easy/ :30 hard/ :30 easy)

30 Double Unders

15 Push Ups

1:00 Calf Stretch

Metcon (AMRAP – Reps)

25 Minute Alternating EMOM:

12/15 Calorie Row

20 Ab Mat Sit Ups

40 Double Unders

20Push Ups

150 meter run

*This is a very challenging EMOM, especially going right from the run to the row. If you fall off pace, try dropping the reps by 5 for each movement and try to hold there. Regardless, stay on the minute and rotate at the :50 mark of each minute.

​

Scaling Options:

40Double Unders -:50 of Double

Unders -80 Single Unders – :50 of

Single unders

Scales:

Either attempt the number or work for :50 seconds on every movement

CrossFit Fannin – CrossFit

Warm-up

200m Run

15 Push Ups

200m Run

15 PVC pass thru

200m Run

:30 Handstand Hold

Shoulder Press (5×5)

Strict Press (25 Minutes)

5 x 5 @ 70%

*Pause at the bottom of each rep! These should all be at the same weight. Yes, this will make them feel just a bit harder and won’t allow you to use the recoil from your previous rep.

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Push Press (75/115)

Burpee

Hang Power Clean (75/115)

Time Cap = 15 Minutes

If you choose smart on loads you will make the cap

CrossFit Fannin – CrossFit

Warm-up

400m Run

Then,

Line Drills

Metcon (Time)

5 Rounds for Time:

500 meter row

35 Air Squats

7/10 bar dips

*In a team of 3 people! Alternate on the rower. The goal is to complete you round and get 1-1:30 rest before it’s your turn on the rower again. Waterfall the start! This will take about 35 Minutes.

Scaling Options:

Dips-banded or box

Squats -25

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

2 Minutes on a machine

15 PVC pass thrus

10 Kettlebell Swings (light)

5 Inchworms

Power Snatch (10×3)

EMOM FOR 10 minutes

*These can be touch and go or singles! I want you to focus on finding your hips and catching the bar with your feet under your shoulders. Pick a weight around 70% of your 1RM snatch. You can add weight as you go if you feel good!

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes:

10 Dumbbell Bench Press(35/55) (50/70)

15 Russian Kettlebell Swings (53/70)

20 Pull Ups

*The goal is to get your round done and get a little bit of rest before the next round. The bench press and the kettlebell swings should be unbroken.

Scaling Options:

20 Pull Ups -20Banded Pull Ups -20 Jumping Pull Ups or Inverted Rows

Bench and swing-lighter loads

CrossFit Fannin – CrossFit

Warm-up

200m Run

2 Rounds:

15 Air Squats

10 PVC pass thrus

5 Inchworms + 2 Push Ups

Then,

200m Run

Metcon (Time)

@ 0:00

​For Time:

​1 Mile Run

​*10 Minute Time

-exchange every 400 meters

Metcon (Time)

@12:00

​For Time:

​30 Power Snatch (95/135)

​-Rest 2 Min-

​30 Clean and Jerks (95/135)

​*10 Minute Time Cap

* break up however you want

Should shoot for 3-5 reps

Metcon (Time)

@ 24:00

​For Time:

​2,000m Row

​*10 Minute Time Cap

*rotate every 500 meters

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

10 PVC pass thrus

10 Overhead Squats (pvc)

10 Snatch Balance (pvc) * https://youtu.be/XuFaD1sAVGI

Hang snatch + snatch (3×1)

Hang snatch + snatch

Or

Hang powersnatch + powersnatch
Hang Snatch + Snatch (20 Minutes)

1×1 @ 70% of 1RM

1×1 @ 75% of 1RM

3×1 @ 80% of 1RM

Snatch

https://youtu.be/9xQp2sldyts

Back Squat (5×3)

Back Squat (25 Minutes)

5×3 @ 80% of 1RM

*There is no “WOD” for time today. Today we are focusing heavily on strength. We like to do this from time to time to give a little extra attention to lifting so we aren’t rushed every once in a while. All 5 sets should be at the same weight for this.

CrossFit Fannin – CrossFit

Warm-up

1:00 on a Machine

10 Leg Swings Each Leg

1:00 on a Machine

2×10 Kip Swings

1:00 on a Machine

20 Air Squats

Metcon (AMRAP – Rounds)

30 Minute, Alternating Minute EMOM:

12/15 cal row

200m Run

1 rounds of “Cindy”

• “Cindy” is 5 Pull ups, 10 Push Ups, 15 Air Squats

*You are not going to cut the reps down for this workout! If you fall off pace, it becomes an AMRAP.

scales:

Pullups-jumping pullups-ring rows

Everything else try to stay the same

**THIS WILL BE SUPER TOUGH TO STAY ON PACE WITH THATS THE WHOLE POINT.

**SCORING ENTER TOTAL ROUNDS YOU STAYED ON PACE 1-30 ROUNDS.

OTHERWISE ENTER ROUNDS AND REPS IN DROP BOX ALONG WITH HOW MANY ROUNDS YOU WERE ON PACE WITH

FOR EXAMPLE:

3 ROUNDS

Drop box=6 ROUNDS + 12 reps

Or

15 ROUNDS

Drop box = 3 rounds 75 reps

CrossFit Fannin – CrossFit

Warm-up

400 meter run

Line drills

Deadlift (5×1)

All sets 80% of 1 rm

Metcon (Time)

5 Rounds for Time:

3 Power Cleans (Touch and go) (95/135)(125/185)

10 ttb

*These MUST be touch and go reps for the power cleans. This is a very grip intensive workout.

Scales:

Pc – loading

Ttb-10 knees to chest-20 sit-ups

CrossFit Fannin – CrossFit

Warm-up

3:00 on any Machine

2 Rounds:

10 Air Squats

10 PVC pass thru

10 Overhead Squats (pvc)

Snatch grip pp + 2 ohs (1×1)

From the rack go Snatch grip push press + 2 ohs

* if no ohs go regular push press then 2 front squats

Metcon (AMRAP – Reps)

TABATA (:20 ON/ :10 OFF x 8 Rounds)

1. Air squats

2. Push Ups

3. Calorie Row

*1 Minute Rest after each Tabata. This takes 14 minutes total. Score = total reps for all

CASH-OUT

Sept 11TH, 2001 memorial cashout

9 muscle ups (ring , bar) or 9 chest to bar pull-ups

11 high box jumps

2001 meter run ( 1mile run + 401 meters)