CrossFit Fannin – CrossFit

UPDATES:

Remember today is the Christmas party!!! We will eat directly following the 5:45 class so around 6:45. We have some people on the board bringing things but feel free to bring anything you would like esp side dish or dessert. We should be good on plates, etc.

Also if you want to play the white elephant game bring a gift under $20 it’s super fun.

Warm-up

2 rounds of:

20 air squats

15 pvc pass thrus

10 hang powercleans (empty bar)

then as a group:

“Tabata”

hollow hold

superman

:20/:10 rest 4 each 8 total

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
This is a benchmark workout…..

Modifications:

7 muscle ups-14 ctb-14 pullups-14 banded pullups-14 ring rows

HPC-Scale the load so its 1-2 sets

CASH-OUT

For Quality:

10-10-10

SIngle arm db row (each arm)

50 abmat situps

1-2 sets on these

CrossFit Fannin – CrossFit

Warm-up

1:00 row or bike

5 inchworms + 2 pushups

1:00 row or bike

10 single arm db strict press each arm

1:00 row or bike

40 double unders or 80 singles

Shoulder Press (2-2-2-2-2)

Build to a heavy set of 2 for the day. Make small jumps and work on holding good position throughout the lift. Don’t compromise your form (positions) for more weight load.

Metcon (Time)

5 rounds for time of:

200/250 meter row

40 double unders

5 dumbell thrusters (35s/55s)

*if 2 heats stagger by 1:30

Thrusters should be heavy but unbroken.

Modifciations:

40 du-1:00 of du-80 singles-40 singles

CASH-OUT

PIck one:

3 x 50′ handstand walk

3x 3 wall walks nose touch

3x 1:00 handstand hold

3x 1:00 plank hold

CrossFit Fannin – CrossFit

Warm-up

As a class on the clock

“Tabata”

Hollow Hold

Superman

:20 work/:10 rest 4 rounds each 8 total

*Prior to this stretch anything needed!

Metcon (Time)

With a partner, For time complete:

50 Powercleans (125/185)

80/100 Calorie row

80 Pushups

80/100 Calorie row

50 Powercleans (125/185)

*One person works while the other rest. Powerclean should be moderately heavy and done by singles. Calories exchanged by 10’s

CrossFit Fannin – CrossFit

SCHEDULE

ONE MORNING CLASS ONLY AT 7:15!!

No 5:30 or 8:15 am

Warm-up

4 Minutes (:30 Easy/ :30 Hard) on any Machine

Group stretch

Back Squat (6×4)

Back Squat (25 Minutes)

6 x 4 @ 80% of 1RM

Get 4-5 warm up sets before starting your working sets. These are all at the same weight. Move the bar with speed.

Metcon (AMRAP – Rounds and Reps)

15 minute amrap of:

10 Burpees

10 toes to Bar

*goal is as close to 10 rounds as possible (one round per 1:30)

Modifications:

Toes to bar-knees to chest- v ups- sit-ups

CASH-OUT

Cash Out:

50 Ab Mat Sit Ups for quality

*Cash out with 50 sit ups sitting all the way up at the top of each rep

CrossFit Fannin – CrossFit

Warm-up

“Tabata”

Hollow Hold

Superman Hold

*:20 of work followed by :10 rest for 8 sets. Alternate between the two hold. 4 Sets of each hold for 4 minutes total.

HSPU

1:30 AMRAP: Handstand Push Ups

*MOVEMENT OF THE MONTH! Option 1, Max Strict or Kipping HSPU in 90 seconds, you pick whether you work on strict or kipping for the month. Option 2, Max time handstand hold (with or without a wall) working on the highest quality handstand possible and for holding that as long as you can. Option 3, Kicking up into your first handstand. Once we get there we can work on our positioning, body awareness, Control and time holding. We’re getting upside down this month.

Metcon (AMRAP – Reps)

Every 2 Minutes for 8 Minutes:

200m run

40 Double Unders

2 Minute Rest

Metcon (AMRAP – Reps)

Every 2 Minutes for 8 Minutes:

200m Run

10 Push Press (105/155)

*These become AMRAPs if the clock catches you. The push press should be challenging, but still 1 set! Scale the double unders to 100 singles

ANNOUCEMENTS:

We are at that time of year of nasty weather. I will always send a text and post to fb if we have gym closings.

If the school system is closed or has a two hour delay the am classes will be cancelled unless otherwise posted!

CrossFit Fannin – CrossFit

Warm-up

400 METER RUN

THEN:

20 AIR SQUATS

20 CROSSACK SQUATS https://www.youtube.com/watch?v=YvxmS5BIPi8

10 INCHWORMS

Metcon (AMRAP – Rounds and Reps)

IN A TEAM OF 3 COMPLETE A 30 MINUTE AMRAP OF:

BUY IN:

2,382 METER ROW

WITH TIME REMAINING : AMRAP:

11 TOES TO BAR

20 AIR SQUATS

16 KB SWINGS (35/53)

*In a team of 3! This workout is taken from the hero workout “Marconi”. One person working at a time on the machine for the buy in. Go hard! After the machine is complete, one person will start on each movement. Everybody will do their movement at the same time. Once all 3 partners are finished with their movement, they will rotate to the next movement and start their reps. Always wait for all 3 team members to finish before starting the next movement.

Scaling Options:

Toes to Bar – Knees to Chest -V- Ups -Sit Ups

CrossFit Fannin – CrossFit

Warm-up

1:00 Row

15 Air Squats

1:00 Row

15 PVC pass thru

1:00 Row

15 Muscle Cleans (empty barbell)

2k Row (Time)

Max Effort 2k Row

Power Clean (5×2)

Power Clean (25 Minutes)

5 x 2 @ 80% of 1RM

*Work up in weight each set OR do all or as many of your sets as you can at 80%! Do these as 2 quick singles!

CrossFit Fannin – CrossFit

Warm-up

2 ROUNDS OF:

1:30 ON EITHER MACHINE

10 COSSACK SQUATS ON EACH SIDE https://www.youtube.com/watch?v=tl5YFmcbBAw

15 AIR SQUATS

Back Squat (4X6)

AT 70% OF 1RM.

(25 MINUTES)

WORK UP IN WEIGHT WITH 4-5 WARM UP SETS AND THEN COMPLETE WORKING SETS ALL AT THE SAME WEIGHT.

Metcon (AMRAP – Reps)

18 MINUTE ALTERNATING EMOM:

1. 200 METER RUN

2. 10 BURPEE BOX JUMPS

3. 2 BAR MUSCLE UPS (RX+5)

*This turns into an AMRAP! Do not scale the reps. If the clock catches you, see how many rounds you can complete out of the 6. You can jump or step up on the box but make sure you reach full extension on top of the box. Keep the pull ups or muscle ups to 1-2 sets so you can get some rest that minute.

Scaling Options:

2-5 Muscle Ups – 1 set of muscle ups – 5-10 Pull Ups – 10 Banded Pull Ups or Rows

Scoring: total reps either way rx if done as emom but if amrap you will total all reps as well

CrossFit Fannin – CrossFit

Warm-up

:30 ON/ :30 OFF X 5 Rounds on any machine

Then, 2 Rounds:

10 PVC pass thru

15 Air Squats

Snatch (20X1)

Every :30 for 10 Minutes:

1 Snatch @ 75% of 1RM

*Try to go 20/20 for this!

Metcon (Time)

10 Rounds for Time:

3 Power Snatch (95/135)

6 Strict Handstand Push Ups

24 Double Unders

Time Cap = 20 Minutes

*These rounds should be on the quicker side. Scale the weight on the Power Snatches to go touch and go or fast singles. These should not slow down your workout! The scale for HSPU will be a strict press today with your barbell or 2 dumbbells.

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1 Minute Row without foot straps

15 PVC pass thrus

15 Tempo Push Ups (2-3 Seconds down)

Metcon (Time)

4 Rounds for Time:

500m Row

12 Bench Press

2 Rope Climbs

2 Minute Rest

*The idea here is to work on rowing intervals! Focus on keeping a stroke rate similar to your 2k row, but work on pulling hard with each pull to keep your average pace low. Looking for this to be decently faster (3-5 seconds average/ 500m) than your 2K pace. Alternate rounds in a team of 3 people with the rower always occupied. The bench press should be a challenging weight you can complete unbroken. Pick your own weight. ( post weight in the drop box)

Scales: rope climb x 2- rope climb x 1- 2 knotted rope- 4 strict pullups- 4 rope pull to stands

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

12/15 Calorie On a Machine

10 Single Leg Deadlifts (one Kettlebell)

5 Inchworms (2 Air Squats at the top and 2 Push Ups at the bottom)

Deadlift (3×1)

Deadlift (20 Minutes)

3 x 1 @ 95% of 1RM

*This is the heaviest we have gone so far in this series. Get a good 30-40 reps warming up to your working weight. Really make sure you are warm before pulling this weight!

Metcon (Time)

2 Rounds for Time, With a Partner:

80/100 calorie row

100 Push Ups

One person works while the other rests. Alternate in sets of 10 calories on the row and 5-10 push-ups at a time.

UPDATES:

I will order shirts on Wednesday please write yours up by then!

CrossFit Fannin – CrossFit

Metcon (Time)

With a partner a “Deck of Cards”

Heart- True Push up to KB

Spade- Weighted Situp (25/35)

Club- DB 1 rm alt powersnatch (35/55)(50/70)

Diamond-100 meter run

Facecard-10

Ace-11

Joker- 800 run/1,000 row

Joker+ 1600 run/1600 row