CrossFit Fannin – CrossFit

Warm-up

200 METER RUN

THEN 2 ROUNDS OF:

10 PVC PASS THRUS

5 INCH WORMS

10 LUNGES WITH A TWIST

Power Snatch (5 X 5)

5 REPS EMOM FOR 5 MINUTES

*CHOOSE YOUR OWN LOAD BUT THESE SHOULD BE TOUCH N GO REPS

REST 2 MINUTES THEN

Power Snatch (5 X 3)

3 REPS EMOM FOR 5 MINUTES

*CHOOSE YOUR OWN LOAD BUT ADD WEIGHT FROM THE SETS OF 5 BUT STILL SHOULD BE TOUCH N GO REPS

Metcon (Time)

FOR TIME COMPLETE:

10-8-6-4-2

HANG POWER SNATCH (75/115)

BOX JUMP ON AND OVERS (20/24)

*BEFORE EVERY ROUND RUN A 200 METER RUN

*DON’T HAVE TO OPEN HIPS ON JUMP

CrossFit Fannin – CrossFit

Warm-up

ON YOU THEN AT CLASS TIME

10 MINUTES:

MUSICAL MEDBALLS

Back Squat (10-8-6-4-2)

WORKING UP IN WEIGHT EACH SET. TRY TO GO MODERATELY HEAVY ON EACH SET. REST AS NEEDED BTW SETS.

*NOTE ALL LOADS IN BOX ENTER LAST SET OF 2

*20-25 MINUTES

Metcon (No Measure)

4 SETS FOR QUALITY OF:

5 SINGLE ARM DUMBELL STRICT PRESS (EACH ARM)

10 TOES TO BAR

50 FEET HANDSTAND WALK OR :30 SEC. HANDSTAND HOLD OR :45 SEC. PLANK HOLD

*THERE IS NO TIME COMPONENT HERE. TAKE THIS TIME TO TIGHTEN UP YOUR GYMNASTICS MOVEMENTS. USE YOUR PROGRESSIONS WELL. WORK ON STRINGING TOGETHER TOES TO BAR OR KNEES TO CHEST NO DOUBLE KIPS….

CrossFit Fannin – CrossFit

Warm-up

200 METER RUN

200 METER ROW

THEN

2 ROUNDS OF:

10 AIR SQUATS

5 INCHWORMS

:30 WRIST STRETCH *HERE IS FULL VIDEO OF WRIST MOBILITY https://www.youtube.com/watch?v=2IDqSq138_g

HANG SQUAT CLEAN + SQUAT CLEAN (1-1-1-1-1)

DROP THE BARBELL BTW THE HANG AND THE FULL. TRY TO WORK TO A HEAVY SINGLE FOR THE DAY IN THIS COMPLEX WHICH SHOULD BE NO MORE THAN 85% OF YOUR 1 RM CLEAN. FOCUS ON TECHNIQUE SOUND REPS. DON’T BREAK DOWN ON THE SQUAT CLEAN. TRY AND GET RIGHT OUT OF THE HOLE AND WORK ON RECIEVING THE BAR AND USING THE BOUNCE TO GET RIGHT OUT OF THE BOTTOM. THE TIMING IS SUPER IMPORTANT AS YOU GET HEAVIER!!

*20 MINUTES

Metcon (Time)

WITH A PARTNER COMPLETE:

10 ROUNDS FOR TIME OF:

-250 ROW

-10 BURPEES

-:30 SECONDS REST

*ON GO ONE PARTNER IS ROWING WHILE THE OTHER IS DOING BURPEES THEN SWITCH ON REST BREAK MARK YOUR ROUND AS A TEAM. SO BOTH PARTNERS ROW 250 AND DO 10 BURPEES AND THAT’S 1 ROUND.

TIME CAP = 20 MINUTES

SCHEDULE

NEXT WEEK SCHEDULE CHANGES:

1. MEMORIAL DAY @ 9:30 AM

2. MAY 31ST STARTS SUMMER SCHEDULE 8:15 CLASS MOVES TO 9:15

CrossFit Fannin – CrossFit

Warm-up

3 Rounds

100 Meter Run

15 Pvc pass thrus

10 Push Ups

5 Strict Pull Ups

Metcon (Time)

5 Rounds for Time:

400 Meter Run

10 Dumbbell Bench Press (35s/55s) (50s/70s)

10 pullups (5 Bar Muscle Ups)

Rest 1:30

* rest is included in your final time. Each round rest exactly 1:30 then start the next round

* line benches down center of the room if they are taken either wait or start your bar movement

Scales:

Row 500 – run 200

Db weight – lighten load

5 muscle ups- 10 pullups – 5-10 jumping bar muscle ups or pullups- ring rows

– with scaling choose an attainable number

SCHEDULE

May 28th MEMORIAL DAY WOD will be at 9:30 am

CrossFit Fannin – CrossFit

SCHEDULE

Today’s workout is from 8:30-9:30 and the jump rope clinic is from 9:45-11:15ish

Cost $20

Warm-up

400 METER RUN

THEN 2 ROUNDS OF:

10 KB SWINGS

10 LEG SWINGS EACH LEG

5 STRICT PULLUPS

Metcon (Time)

FOR TIME COMPLETE:

PARTNER “EVA”

5 ROUNDS OF:

800 METER RUN (TOGETHER)

30 KB SWINGS (53/70)

30 PULLUPS

*RUN TOGETHER. THEN DIVIDE THE REPS HOWEVER YOU WANT ONLY ONE PERSON WORKING AT A TIME.

CrossFit Fannin – CrossFit

Warm-up

3 ROUNDS OF:

1:00 ROW

15 HOLLOW ROCKS

:30 HANDSTAND HOLD ON WALL OR BOX

Metcon (Time)

5 ROUNDS FOR TIME OF:

12/15 CALORIE ROW

:30 OVERHEAD BARBELL HOLD (125/185)

30 ABMAT SITUPS

1:30 REST

*COME STRAIGHT OFF ROWER PICK UP THE BARBELL WANTING TO WORK ON HOLDING A GOOD POSITION WITH HEAVY BAR OVERHEAD. CONCENTRATING ON BEING ACTIVE.

USE A LOAD YOU CAN GET OVERHEAD BUT SHOULD BE A CHALLENGING WEIGHT.

*RECORD TOTAL TIME INCLUDING REST

CrossFit Fannin – CrossFit

Warm-up

2 ROUNDS OF:

200 METER RUN

15 PUSHUPS

5 STRICT PULLUPS ( USE ANY ASSISTANCE NEEDED)

5 INCHWORMS

Bench Press (10 X 3 )

EMOM FOR 10 MINUTES COMPLETE:

3 BENCH PRESS REPS

(WHATEVER LOAD YOU CAN MAINTAIN FOR 3’S)

*DURING THAT MINUTE ALSO COMPLETE 3/5 STRICT PULLUPS OR 7 INVERTED RING ROWS. https://www.youtube.com/watch?v=xhlReCpAE9k

Metcon (Time)

FOR TIME COMPLETE:

-50 FEET FRONT RACK WALKING LUNGE W/ DB *HOLD HOWEVER YOU WANT

-40 WALL BALLS (14/20)

-30 SINGLE ARM DB HANG POWERCLEAN AND JERKS (50/70)

(15 EACH ARM DON’T HAVE TO ALTERNATE)

-40 CTB (rx+ 20 bar muscle ups)

*50 FEET IS WALL TO WALL X 2 (DOLLAR TREE WALL TO CLOCK WALL)

SCALES:

LUNGE CAN BE UNLOADED WALKING LUNGE

WALL BALL-LIGHTER BALL

DB PC AND J – LIGHTER DB

BAR MUSCLE UPS- 40 CTB-40 TTB

WITH CHEST TO BAR IF SCALE IS NEEDED CAN GO JUMPING CTB FOR TTB CAN GO KNEES TO CHEST OR TOES TO KB.