MONDAY, SEPTEMBER 16TH 2019

CrossFit Fannin – CrossFit

Warm-up

100 meter run

1:00 Couch Stretch Each Side

100 meter run

Back Squat (1×2)

Back Squat (25 Minutes)

2-4-4

*Work up to a heavy double for the day. Then, drop weight to about 90% of what you hit for a double and complete 2 tough sets of 4! On the last set, if you can do 5 or 6 reps, do it!

Record the 2 and put the 4s in box

Metcon (Time)

For Time:

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

Thrusters (65/95)

20-18-16-14-12-10-8-6-4-2

Push Ups

Time Cap = 15 Minutes

*Each set of the thrusters should be unbroken. The focus here today is the push ups. These should be challenging. The stress is doing “perfect push ups”, meaning full range of motion and good elbow and torso position. NO WORMING! Scale today is invert yourself f by doing push ups with your hands on a box or bench. I like this option much better than going to your knees. It stresses maintaining a better midline position and you can still working in staying hollow.

SATURDAY, SEPTEMBER 14TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

2 Rounds:

10 Calories on a Machine

10 Power Snatch (barbell)

10 Kip Swings

10 Pull Ups

Metcon (Time)

With a Partner, For Time:

80/100 Calorie on Any Machine

100 Power Snatch (55/75)

100 Pull Ups

100 Burpees

100 Power Snatch (55/75)

80/100 Calorie on Any Machine

30 Minute Time cap

*Break up the work however you wish. I would try to hold sets of 10 on everything if you can. Scale the pull ups to jumping or banded pull ups today!

FRIDAY, SEPTEMBER 13TH 2019

CrossFit Fannin – CrossFit

Warm-up

200 meter run

2 Rounds:

10 Push Ups

10 air squats

Metcon (Time)

4 Rounds for Time:

400 meter run

10 Push Jerks (95/135)

20 abmat sit-ups

10 Push Jerks (95/135)

2 Rope Climbs

Rest 3 Minutes

*Pick a weight to go unbroken on the push jerks!

2 Rope Climbs 4 Rope Pulls -6 Strict Pull Ups (band if needed)

THURSDAY, SEPTEMBER 12TH 2019

CrossFit Fannin – CrossFit

Warm-up

With an Empty Barbell:

10 Goodmornigns

10 Romanian Deadlifts

5 Air Squats + 5 Jumps (Straight up from the bottom of a squat)

Deadlift

Deadlift (25 Minutes)

3-3-3-6

*Work up in weight each set of 3 reps. On your final set complete a drop set of: drop weight to first set weight and complete max reps (6 or more reps!).

Metcon (Calories)

20 Minute AMRAP:

Row for Calories

*This is with a partner alternating 1 minute on and one minute off!

Enter Total calories

WEDNESDAY, SEPTEMBER 11TH 2019

CrossFit Fannin – CrossFit

Warm-up

1:00 Bike or row

15 Air Squats

1:00 Run

15 Push Ups

1:00 Row or bike

2 x 10 Pull Ups

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*45 Minute Time Cap! This will be the new MOVEMENT OF THE MONTH! We will work each of these components throughout the month, refining movement patterns of even the simplest of movements and build capacity

with the bodyweight movements.

**Enter total time including put individual rounds in drop box

TUESDAY, SEPTEMBER 10TH 2019

CrossFit Fannin – CrossFit

Events

1. Unreal job on the repeat mile!!! The improvements were earned!

2. If anyone wants to come to the Rec park Tues at 4 for the middle school cross country race to support Brady, Ben, and Shaylee. It’s their only home meet!

Warm-up

400m Run

2 Rounds:

10 Hang Power Snatch (barbell)

10 Overhead Squats (barbell)

Metcon (Time)

With a Partner, For Time:

1,500m Row

100 Burpees

100 Hang Power Snatch (65/95)

100 Overhead Squats (65/95)

1,500m Row

*This is with a partner. Break up the work as you wish so that one person is working and one is resting. Try to pick a weight on the barbell movements where you can get 5-10 reps per set.

MONDAY, SEPTEMBER 9TH 2019

CrossFit Fannin – CrossFit

SCHEDULE

Hey guys couple things for the week.

1. We are doing the make up run on Monday. Go full out here and see what you are capable of.

2. Tuesday the 8:15 is cancelled (sorry for this inconvenience!!)so bc of this I’m gonna move the movement of the month to Wednesday. Instead of a single skill we are gonna concentrate on the elements of the benchmark wod “Barbara”. I will go into more detail on Wednesday.

Warm-up

**Get Ready to Run**

400m Jog

6x100m Strides

Ankle Rolls

Leg Swings

Calf Stretch

1-Mile Run (Time)

Max Effort 1-Mile Run
1 Mile Time Trial

*We are retesting our MOVEMENT OF THE MONTH from August! Run hard! You should feel much better about your running after all of the work we put in this month.

Metcon (AMRAP – Reps)

Post run work:

Max Reps Dumbbell Bench Press x 3 Sets

Max Reps Weighted Strict Pull Ups x 3 Sets

*With your remaining time, work on this bench/ pull up work. Each set should be for max reps. On the bench press, pick something you can get 10+ reps on the first set. On the pull ups, you can do these weighted, bodyweight, or with a band.

Enter total reps and loads in box