CrossFit Fannin – CrossFit

2019 CROSSFIT OPEN

Remember if you want to do the open workout today you have to pay the entry fee that includes Am classes! Our goal is for everyone to join us this year it will be fun and scalable for everyone. As soon as they post wod I will post as well.

Warm-up

200m Run

15 Air Squats

200m Run

15 Push Ups

200m Run

15 Goodmornings (pvc)

Deadlift

Deadlift (20 Minutes)

6 x 8 @ 55% of 1RM

*Go as heavy as possible for these but keep them unbroken. Do a set after each set of deadlifts.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

1,000m Row

5 Rounds:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

*After the 5 rounds of “Strict Cindy” you are back on the rower. Do either unassisted strict pull ups or banded strict pull ups today. No inverted or Ring Rows. I think strict pull ups are coming in the Open this year.

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

CrossFit Fannin – CrossFit

Warm-up

With a PVC:

10 Squats with heels on PVC

10 Squats with toes on PVC

10 Pass thrus

10 Overhead Squats

10 Snatch Balance

5 Power Snatch + Squat Snatch

Power Snatch

Power Snatch + Squat Snatch (20 Minutes)

1 x 2 @ 65% of 1RM

1 x 2 @ 65% of 1RM

1 x 2 @ 70% of 1RM

1 x 2 @ 70% of 1RM

1 x 2 @ 75% of 1RM

*This is a power snatch, drop the bar, squat snatch, drop the bar, rest :30, power snatch, drop the bar, squat snatch! 4 Reps total in a set! You will do 2 SETS at 65%, 2 sets at 70% and one set a little heavier.

Metcon (Time)

4 Rounds for Time:

50 Unbroken Double Unders

35 Overhead Squats (35/45)

20 V Ups

Time Cap 20 Minutes

Every time you miss a double under you have 3 burpees on the spot, before going again! For those that can only get a few double unders in a row (1 or 2) do 1:00 of double under practice and then 15 burpees Challenge yourself and try to do the squats unbroken.

Scaling Options:

V ups- sit-ups

Ohs- pvc or could be front squat

CrossFit Fannin – CrossFit

2019 CROSSFIT OPEN

Alright guys its that time of year again! CrossFit open 2019.

Here are the general guidelines for CrossFit Fannin:

1. Starts Feb. 21st

2. Only need certified judge if you register through CrossFit, Inc.

3. Otherwise you will pay your $20 (cash or check) to CrossFit Fannin and we will use that money to purchase a Ski Erg if we get enough participation.

4. The workouts will be Friday afternoons. Friday am classes will have alternate WOD. Depending on what the WOD is (which is posted Thur. nights) we will have 2-4 heats per regular class times depending on timecap/equipment needs etc.

TO PAY YOUR ENTRY FEE JUST PUT YOUR CASH OR CHECK PAYMENT OF $20 IN AN ENVELOPE WITH YOUR NAME ON IT AND TURN IN ASAP. PLEASE NO LATER THAN MONDAY!

Warm-up

2 Rounds:

15/20 Calorie Row

15 Push Ups

15 PVC pass thru

Shoulder Press (5×3)

Strict Press (20 Minutes)

5 x 3 @ 75% of 1RM

*Do 4 strict pull ups after each set. You can attach weight or use a band as needed. The strict press should all be at the same weight for the 5 x 3. Get 3-4 warm up sets to start.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

13/16 Calorie Row

8 Strict Handstand Push Ups

2 Muscle Ups

Rest 30 Seconds

*Goal on rower is 1:00

Scaling Options:

8 Strict HSPU -8HSPU – 12 Paralette Push Ups – 12 Push Ups

2 Muscle Ups – 4 Chest to Bar Pull Ups -4 Pull Ups -4 Banded Pull Ups

CrossFit Fannin – CrossFit

Warm-up

2,500m Row @ 70% Effort

*This is not for time, should be a smooth and steady pace throughout (MODERATE). This is to be done as a warm up for the day before anything else. You should be sweating at the end of this.

Powerclean and jerk (1×1)

Power Clean and Push Jerk (15 Minutes)

1×1

*Work up to something heavy for the day. Not necessarily a PR

Metcon (Time)

3 Rounds, Each for Time:

5 Power Clean and Push Jerks (125/185)

4 Power Clean and Push Jerks (145/225)

3 Power Clean and Push Jerks (160/255)

*Alternate rounds with a partner . Do 5 reps, add weight, do 4 reps, add weight do 3 reps… that’s one round!

CrossFit Fannin – CrossFit

Warm-up

5 Minutes of Single Unders

*Work on your positioning in your jumping. Slow down your jumps and jump high. Stay relaxed and spin the rope with your wrists.

Back Squat

Back Squat (20 Minutes)

4 x 8 @ 65% of 1RM

*These should all be at the same weight. Start a new set every 3 minutes!

Metcon (Time)

4 Rounds for Time:

15 Burpee Box Jump Overs (20/24)

25 Alternating Arm Dumbbell Snatch (35/50)

50 Double unders( rx+100 Double Unders)

Rest 1:30

DOUBLE UNDERS:

work for 2 minutes and get as many

as possible in about 2 minutes of

work.

100/50/25/15/5 or two minutes

Box jump on and overs with Burpees

WOD WITH GOD

Aim at your truth everyday, you won’t hit a target you don’t aim for.

Don’t rest and get too comfortable with your success and past accomplishments. Remember not to give your failures the final say in your life. Do the work to define yourself and get your words right! Your emotions will betray you at some point, that’s just true. You must develop the tools you need to intentionally stay uncomfortable, fighting, competing and developing. The worst thing that can happen to you is you get too comfortable, too civilized and stop taking purposeful risks.

Hebrews 10:35-36 “So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.”

CrossFit Fannin – CrossFit

Metcon (Time)

With a Partner for Time:

100 Air Squats (Synchronized)

20 Burpees

80 Ab Mat Sit Ups (Synchronized)

20 Burpees

60 Kettlebell Swings (53/70)

20 Burpees

20 HSPU

20 Burpees

20 HSPU

20 Burpees

60 Kettlebell Swings (53/70)

20 Burpees

80 Ab Mat Sit Ups (Synchronized)

20 Burpees

100 Air Squats (Synchronized)

Time Cap = 35 Minutes

*The only two movements that are done together are the air squats and the sit ups. 100 and 80 together!! Break everything else up so that one person is working, and one is resting.

CrossFit Fannin – CrossFit

Warm-up

(15 Minutes):

2 Rounds:

12/15Calorie Bike or Row

12 Push Ups

10 Single Arm Dumbbell Thrusters

Powerclean and jerk

Power Clean and Push Jerk (25 Minutes)

2-2-2-2-2

*Work up to a heavy double power clean and push jerk today. These should be done as singles, dropping the bar between reps. Try to make these push jerks if you can and not split jerks!

Metcon (Time)

For Time:

27-21-15-9

Dumbbell Thrusters (35/50)

Rows for cals

Abmat sit-ups

*Time Cap = 20 Minutes

*Pick a weight for the thrusters where any round doesn’t take you more than 3 sets!