CrossFit Fannin – CrossFit

Warm-up

4 Minute Bike or Row (moderate)

1 Minute Couch Stretch Each Leg

1 Minute Squat Hold

:30 Calf Stretch Each Leg

Back Squat (1×5)

Back Squat (20-25 Minutes)

5-5-5-5

*Work up to a heavy set of 5 for the day, but get 4 heavy sets in working up in weight each set. Example: 225/245/255/265

Metcon (Time)

For Time:

25 Kettlebell Swings (35/53)(53/70)

20/25 Calorie Row

25 Burpees to a Touch (rig)

100’ Single Arm Dumbbell Overhead Walking Lunge (35/55)(50/70)

-Rest 3 Minutes-

100’ Single Arm Dumbbell Overhead Walking Lunge (same as above)

25 Burpees to Touch

20/25 Calorie Row

25 Kettlebell Swings (same)

* Touch a pull up bar with both hands for the burpees to a touch. The kettlebell swings should be challenging but ideally unbroken!

CROSSFIT KIDS

OKAY GUYS UPDATE:

CROSSFIT KIDS WILL START MONDAY JANUARY 27TH AT 4:45-5:15

Classes will be MONDAY AND WEDNESDAY 4:45-5:15

COST WILL BE $55 PER MONTH SO FOR THIS MONTH IF YOU HAVEN’T PAID IT’S $7 PER CLASS UNTIL FEB. THEN WE NEED YOUR KIDS ON YOUR ACCOUNT FEB. 1. DROP IN FEE WILL BE $10.

LET ME KNOW IF YOU HAVE QUESTIONS.

PLEASE TAKE CARE OF THE FEES AND WAIVERS ASAP.

WE ARE SUPER EXCITED ABOUT ADDING THIS CLASS BACK……

CrossFit Fannin – CrossFit

Warm-up

20 Calorie Row (easy)

15 Pass thrus

15 Calorie Row (Moderate)

15 Overhead Squats (pvc)

10 Calorie Row (Hard)

15 Kettlebell Swings

1 Snatch + 2 OHS (1×1)

Snatch + 2 Overhead Squats (20 Minutes)

1-1-1-1

*Work up to a heavy set. This is a full snatch with additional 2 OHS after! Technique work more than anything here.
Powersnatch + 2 OHS

OR

Powersnatch + 2 Front Squats

Metcon (Time)

5 Rounds for Time:

20/25 Calorie Row

25 Ab Mat Sit Ups

10 Overhead Squats (65/95)(95/135)

20 Minute Time Cap

*Move steady through the row and the sit ups and then challenge yourself to hit each set of OHS unbroken! If you haven’t noticed we have been doing a workout every week where we have a core movement and then a weighted squat. We are working on building some core strength while squatting under tension.

CrossFit Fannin – CrossFit

Warm-up

400m Run

2 Rounds:

15 Pass thrus

15 Banded Rows (Squeeze at the top of each rep)

Metcon (Time)

10 Rounds for Time:

200m Run

2 Rope Climbs

Time Cap = 20 Minutes

*10 rounds or a 20 minute cap! Scaling options below.

Scaling Options:

2 Rope Climbs – 5-10 Strict Pull Ups (1-2 sets max so use band if needed)

* if rowing go 250 meters

CASH-OUT

4 Rounds for Quality:

8 Bench Press

:30 L-Sit Hold *(spotters)box or parralettes

50 Double Unders

*Do this with the last 15-20 minutes of class. You can add weight each round for the bench press. Now is a really good time to work on some double unders without a clock!

IF CHALLENGE 2020

OKAY THESE ARENT OFFICIAL RULES. BUT JUST AN OVERVIEW OF WHAT THIS CHALLENGE WILL CONSIST OF.

HERE IS A GOOD CF ARTICLE TO READ REGARDING FASTING.

https://journal.crossfit.com/article/my-experiments-with-intermittent-fasting-2

-I WOULD RECOMMEND NEXT WEEK PLAYING WITH 14 HOURS OFF AND 10 0N BUT THE CHALLENGE WILL START FEB. 3RD. THE CHALLENGE WILL BE 16 OFF AND 8 ON. THE 8 HOURS WILL CONSIST OF CLEAN EATING. I WILL POST THOSE SPECIFIC RULES OVER THE NEXT WEEK. BUT IT WILL BE ZONE LIKE. ALSO YOU WILL HAVE A PARTNER THAT YOU CAN CHOOSE THAT YOU WILL BE ACCOUNTABLE TO. WE WILL NOT DO A SCORING SYSTEM OR FEE THIS GO ROUND. IM WORKING ON GETTING THE DEXA SCAN BACK IN FOR THE END OF IT. EVEN THOUGH YOU WILL NOT BE SCORING I WOULD RECOMMEND YOU TAKING MEASUREMENTS AND PICS ALONG THE WAY. PICTURES DON’T LIE NOR DO THE SCANS.

CrossFit Fannin – CrossFit

Warm-up

1 Minute Bike or row on all

15 Pause Air Squats

1 Minute Bike

15 Dumbbell Strict Press

1 Minute Bike

15 Kettlebell Swings

-Stretch-

*Hips, Ankles, Front Rack

Front Squat (4×5)

Front Squat (20-25 Minutes)

4 x 5 @ 75% of 1RM

*All at the same weight! Just some good working sets here focusing on holding a good position.

Metcon (Time)

For Time:

12-10-8-6-4-2

Deficit Handstand Push Ups (2″/4″)

6-5-4-3-2-1

Squat Cleans (125/165)(165/225)

15 Minute Time Cap

*This workout is HEAVY so scale accordingly to finish in the 15 minutes. For the deficit HSPU, stack plates for your hands. These are kipping. Scale loads up or down to meet your needs!!

Scaling Options:

Deficit HSPU -HSPU – 2x Double Dumbbell Push Press

*Event 7 Mayhem Classic

12-10-8-6-4-2 Parallette HSPU (Abmat/Abmat+Blue Comp Plate)

6-5-4-3-2-1 Squat Clean (275/185)

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:00 Bike

10 Push Ups on a box

10 Step Ups

10 Box Jumps

Metcon (Time)

For Time:

25 Burpee Box Jump Overs (24/30)

40/50 Calorie Row

50 Ab Mat Sit Ups

25 Chest to Bar Pullups

50 Ab Mat Sit Ups

40/50 Calorie Row

25 Burpee Box Jump Overs (24/30)

Scaling Options:

25 CTB Pull Ups – 25 Pull Ups – 25 Push Ups

*This was Event 4 from the Mayhem Classis, just tailored a little bit for us. We have similar wods mon-wed from this event!

Mayhem Classic Event 4

25 Burpee Box Get-overs (48″)

50/40 cal Assault Bike

50 GHD situps

25 Bar Muscle-ups

50 GHD situps

50/40 cal Assault Bike

25 Burpee Box Get-overs (48″)

CASH-OUT

4 Sets for Quality:

15 Deficit Push Ups (2″)

7 Strict L-Hang Pull Ups

*Scale to a bent knee L Hang or just work on normal strict pull ups, but try to at least get your knees up to work on some hip flexor strength. Place your hands on 2 plates for the push ups for some extra range of motion. These should both be a challenge.

CrossFit Fannin – CrossFit

Warm-up

400m Run

3 Rounds:

10 Leg Swings

10 Lunges

10 Kettlebell Swings

Metcon (Time)

With a Partner, For Time complete a deck of cards:

Heart- 100 meter run

Spade-kb stationary lunge (35/53)

Diamond-Burpees pullups

Club- kb swing (Russian) (53/70)

Ace-11

Face-10

Joker-800 run or 1,000 row

Rx+ both complete 1,600 run or 1,600 row

*Burpee pullups are jump into the pull

CrossFit Fannin – CrossFit

Warm-up

3 Rounds of 10 Easy pulls on a rower and 10 Hard pulls on a rower (20 pulls total)

1. 15 Pass thrus

2. 15 Overhead Squats (pvc)

3. 15 Kip Swings

*Do 1 exercise after each time on the rower.

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes:

15/20 Calorie Row

15 Toes to Bar

10 Overhead Squats(65/95) (95/135)

*The OHS ( Front Squat if needed) need to be unbroken so pick that weight accordingly. Work on kipping and getting your toes as close to the bar as possible if you can’t do true toes to bar.

Record time each set for 5 rounds

Scale reps to finish under 3 minutes each round

CASH-OUT

4 Rounds for Quality (15-20 Minutes)

:30 Handstand Hold or 1:00 sit

:30 L-Sit Hold *use spotters

15 Inverted Rows

*Do this after the workout.