CrossFit Fannin – CrossFit

Warm-up

400m Run

With a PVC Pipe:

10 Pass thrus

10 Overhead Squats

10 Snatch Balance

If needed make these powersnatches

Metcon (Time)

5 Rounds for Time:

15 Alternating Arm Dumbbell

Snatches (35/50)

15 Toes to Bar

15/20 Calorie Row

Time Cap = 20 Minutes

Scaling Options:

Toes to Bar – Knees to Chest -V-Ups

CrossFit Fannin – CrossFit

Warm-up

The focus today is on breathing.

Group stretch beginning of class

Metcon (Time)

2 Rounds for Time, With a Partner:

80/100 calorie row

1 Mile Run

Rest 3 Minutes

*Run the mile solo. Don’t run to your partners pace. Once BOTH partners are finished their first mile, rest 3 minutes and repeat. Work on breathing today!

CrossFit Fannin – CrossFit

Warm-up

200m Run

5 Inchworms + 2 Push Ups

200m Run

10 Pass thrus

200m Run

10 Muscle Clean and Strict Press (barbell)

1 hang clean + 1 clean

10 Minute EMOM:

1 Hang Clean + Clean @ 70% of 1RM

*Do this at 70% of your max Clean. These are all SQUAT CLEANS! Drop the bar between reps. Get 20 strong reps in today!

Metcon (AMRAP – Reps)

15 Minute AMRAP, With a Partner:

100 Ab Mat Sit Ups (each!)

30 Power Clean and Jerks (95/135)

30 Power Clean and Jerks (125/185))

Max Reps Power Clean and Jerks (155/225)

*Complete with a partner! BOTH of you EACH complete the 100 sit ups at the same time then move on and split up the clean and jerks however you want( one person working at a time on barbell) The goal is max reps at the third barbell. Pick 3 weights you can work together with your partner, but increase weight a little after each 30 reps.

CrossFit Fannin – CrossFit

Metcon (Time)

5 x 400m Run @ 80% Effort

Rest 1 Minute after each run

* Don’t redline on your first run.

CASH-OUT

4 Rounds for Quality:

3 Strict Handstand Push Ups

4 Bench Press

5 Double Dumbbell Seated Strict Press

6 Strict Pull Ups

Rest 2 Minutes

You can alternate rounds with a partner, but this is for QUALITY! For the 3 Strict HSPU, you can do 3 Negative HSPU and try to control the decent for 3-5 seconds. If you cant kick up on the wall yet, do 6 PERFECT Push Ups. For the bench press and strict press, pick a weight you can go unbroken every set. The pull ups should be an unbroken set of 6 so use a band if you need. If youre really good at strict pull ups, you can do them weighted.

CrossFit Fannin – CrossFit

Warm-up

400m Run

Ankle Rolls

Leg Swings

Calf Stretch

5 Inchworms + 2 Push Ups

Metcon (Time)

For Time, With a Partner:

1 Mile Run (together)

80/100 Calorie Row

100 Shoulder to Overhead (105/155)

Rest 3 Minutes

800m Run (together)

40/50 Calorie Row

50 Shoulder to Overhead (105/155)

*You CAN start the machine if you beat your partner back from the run.

40 MINUTE CAP

CrossFit Fannin – CrossFit

Warm-up

500m Row

15 Pass thrus

30 Single Unders

15 Push Ups

30 Double Unders

Shoulder Press (3×5)

Strict Press (15 Minutes)

3 x 5 @ 65-70% of 1RM

*Work on quality in your press today! No arching. Stay hollow and keep the bar close to the center line of your mass.

Metcon (Time)

For time:

75 Double Unders

10 Handstand Push Ups

50 Sit-ups

10 Handstand Push Ups

75 Double Unders

*Rest 3 Minutes and REPEAT!

*This is 2 total rounds! Take a strict 3 minutes rest. . Scaling Options are below!

Scaling Options:

100 Double Unders -2:00 of Double Unders -200 Single Unders

10 Handstand Push Ups – 10 Double Dumbbell Push Press

CrossFit Fannin – CrossFit

Warm-up

20 Calorie Bike

200m Run

10 Overhead Squats (barbell)

5 High Pull

5 Muscle Snatch

5 Hang Snatch

5 Snatch

Snatch (3×1)

Snatch (20 Minutes)

3 x 1 @ 85% of 1RM

*The goal is to work up to 85% and hit three singles here. No misses! If you feel good, you can work up, but after 3 misses you are done!

Metcon (Time)

4 Rounds for Time:

400m Run

2/3 rope climbs

7 Power Snatches (95/135)

*Time Cap = 20 Minutes

*This is a version of Event 1 from the CrossFit Games!

Pick a weight on the power snatches you can move through.

Games version

Was 400, 2/3 legless, snatches 125/185!

Scales: rope climbs – 1 climb 3 strict pulls