CrossFit Fannin – CrossFit

Warm-up

200m Run

15 Push Ups

200m Run

15 PVC pass thru

200m Run

:30 Handstand Hold

Shoulder Press (5×5)

Strict Press (25 Minutes)

5 x 5 @ 70%

*Pause at the bottom of each rep! These should all be at the same weight. Yes, this will make them feel just a bit harder and won’t allow you to use the recoil from your previous rep.

Metcon (Time)

For Time:

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

Push Press (75/115)

Burpee

Hang Power Clean (75/115)

Time Cap = 15 Minutes

If you choose smart on loads you will make the cap

CrossFit Fannin – CrossFit

Warm-up

400m Run

Then,

Line Drills

Metcon (Time)

5 Rounds for Time:

500 meter row

35 Air Squats

7/10 bar dips

*In a team of 3 people! Alternate on the rower. The goal is to complete you round and get 1-1:30 rest before it’s your turn on the rower again. Waterfall the start! This will take about 35 Minutes.

Scaling Options:

Dips-banded or box

Squats -25

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

2 Minutes on a machine

15 PVC pass thrus

10 Kettlebell Swings (light)

5 Inchworms

Power Snatch (10×3)

EMOM FOR 10 minutes

*These can be touch and go or singles! I want you to focus on finding your hips and catching the bar with your feet under your shoulders. Pick a weight around 70% of your 1RM snatch. You can add weight as you go if you feel good!

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes:

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

15 Russian Kettlebell Swings (53/70)

20 Pull Ups

*The goal is to get your round done and get a little bit of rest before the next round. The bench press and the kettlebell swings should be unbroken.

Scaling Options:

20 Pull Ups -20Banded Pull Ups -20 Jumping Pull Ups or Inverted Rows

Bench and swing-lighter loads

CrossFit Fannin – CrossFit

Warm-up

200m Run

2 Rounds:

15 Air Squats

10 PVC pass thrus

5 Inchworms + 2 Push Ups

Then,

200m Run

Metcon (Time)

@ 0:00

​For Time:

​1 Mile Run

​*10 Minute Time

-exchange every 400 meters

Metcon (Time)

@12:00

​For Time:

​30 Power Snatch (95/135)

​-Rest 2 Min-

​30 Clean and Jerks (95/135)

​*10 Minute Time Cap

* break up however you want

Should shoot for 3-5 reps

Metcon (Time)

@ 24:00

​For Time:

​2,000m Row

​*10 Minute Time Cap

*rotate every 500 meters

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

10 PVC pass thrus

10 Overhead Squats (pvc)

10 Snatch Balance (pvc) * https://youtu.be/XuFaD1sAVGI

Hang snatch + snatch (3×1)

Hang snatch + snatch

Or

Hang powersnatch + powersnatch
Hang Snatch + Snatch (20 Minutes)

1×1 @ 70% of 1RM

1×1 @ 75% of 1RM

3×1 @ 80% of 1RM

Snatch

https://youtu.be/9xQp2sldyts

Back Squat (5×3)

Back Squat (25 Minutes)

5×3 @ 80% of 1RM

*There is no “WOD” for time today. Today we are focusing heavily on strength. We like to do this from time to time to give a little extra attention to lifting so we aren’t rushed every once in a while. All 5 sets should be at the same weight for this.

CrossFit Fannin – CrossFit

Warm-up

1:00 on a Machine

10 Leg Swings Each Leg

1:00 on a Machine

2×10 Kip Swings

1:00 on a Machine

20 Air Squats

Metcon (AMRAP – Rounds)

30 Minute, Alternating Minute EMOM:

12/15 cal row

200m Run

1 rounds of “Cindy”

• “Cindy” is 5 Pull ups, 10 Push Ups, 15 Air Squats

*You are not going to cut the reps down for this workout! If you fall off pace, it becomes an AMRAP.

scales:

Pullups-jumping pullups-ring rows

Everything else try to stay the same

**THIS WILL BE SUPER TOUGH TO STAY ON PACE WITH THATS THE WHOLE POINT.

**SCORING ENTER TOTAL ROUNDS YOU STAYED ON PACE 1-30 ROUNDS.

OTHERWISE ENTER ROUNDS AND REPS IN DROP BOX ALONG WITH HOW MANY ROUNDS YOU WERE ON PACE WITH

FOR EXAMPLE:

3 ROUNDS

Drop box=6 ROUNDS + 12 reps

Or

15 ROUNDS

Drop box = 3 rounds 75 reps

CrossFit Fannin – CrossFit

Warm-up

400 meter run

Line drills

Deadlift (5×1)

All sets 80% of 1 rm

Metcon (Time)

5 Rounds for Time:

3 Power Cleans (Touch and go) (95/135)(125/185)

10 ttb

*These MUST be touch and go reps for the power cleans. This is a very grip intensive workout.

Scales:

Pc – loading

Ttb-10 knees to chest-20 sit-ups

CrossFit Fannin – CrossFit

Warm-up

3:00 on any Machine

2 Rounds:

10 Air Squats

10 PVC pass thru

10 Overhead Squats (pvc)

Snatch grip pp + 2 ohs (1×1)

From the rack go Snatch grip push press + 2 ohs

* if no ohs go regular push press then 2 front squats

Metcon (AMRAP – Reps)

TABATA (:20 ON/ :10 OFF x 8 Rounds)

1. Air squats

2. Push Ups

3. Calorie Row

*1 Minute Rest after each Tabata. This takes 14 minutes total. Score = total reps for all

CASH-OUT

Sept 11TH, 2001 memorial cashout

9 muscle ups (ring , bar) or 9 chest to bar pull-ups

11 high box jumps

2001 meter run ( 1mile run + 401 meters)

CrossFit Fannin – CrossFit

Warm-up

400 meter run

Group line drills

Metcon (Time)

Double “Nutts”

For Time, With a Partner:

20 Handstand Push Ups

30 Deadlifts (165/225)

50 Box Jumps (20/24)

100 Pull Ups

200 Wall Balls (14/20)

400 Double Unders

400m Run with a (25/45)Plate (Together)

*35/40 minute timeframe

*divide the reps however you want. Only one person working at a time. Except the run its together.
Scaling Options:

20 Handstand Push Ups -40 Push Ups

100 Pull Ups -100 Inverted Rows, Jumping or Banded Pull Ups

400 Double Unders -800 Single Unders

CrossFit Fannin – CrossFit

Metcon (Time)

“Deck of Cards”

Heart- 100 meter run

Spade-Squat jumps

Club-Weighted sit-ups (25/45)

Diamond-STO 75/115)(95/135)

Face-10

Ace-11

Joker 800/1,000 meter row

RX+

Both 1,600 run and 1,600 row

With a partner complete a full deck of cards!

CrossFit Fannin – CrossFit

Warm-up

2:00 on a Machine

10 Burpees

10 Step Ups each leg

2×10 Kip Swings

Metcon (Time)

4 Rounds for Time, With a Partner:

400m Run (together)

30 Alternating Arm Dumbbell Snatch (50/70)

20 Burpee Box Jumps (20/24)

10 Muscle Ups

*This is a partner workout. It’s meant to be a little longer, slower workout. Run together but break everything else up. One person works while the other rests. The sub for muscle ups is 10 muscle ups = 20 push ups + 20 push ups

Scales:

200 meter run

Powersnatch-load

Box height and/or step ups

Muscle ups-20 push-ups each/modified to knee

*pushups tighten your bottom and take it with you on the push-up!!!!!!

NEW SHIRTS

Preorder

2 options:

-Black shirt (shirt sleeve and long sleeve)

-Believe in something (short sleeve)

1. I need size and what shirt(s)

2. Would like to order by next Wed

CrossFit Fannin – CrossFit

Warm-up

400m Run

With an empty barbell:

Front Rack Stretch

10 High Hang Muscle Cleans

10 High Hang Power Cleans

10 Power Cleans

Metcon (Time)

4-3-2-1 Rope Climbs

50’ Handstand Walk

20 Wall Balls (14/20)

*16 minute cap

Scales-

Scaling Options:

1 Rope Climb -2Rope Pulls -4Pull Ups

50’ HS Walk -25’ HS Walk -:30 Handstand Hold -:45 Plank Hold (Top of a push up)

Power Clean (1×3)

3 touch n go Powercleans every minute on the minute for 10 minutes

*Start at a moderate weight and add a little weight as you go if you feel good! A good starting weight would be around 70% of your best power clean. These should be touch and go reps. Focus on not letting your feet pop out too wide.

UPDATES:

No 8:15 am class today

Sports performance will start Monday at 5:45 not today