CrossFit Fannin – CrossFit

Warm-up

400m Run

15 PVC pads thrus

10 Pause Strict Press (barbell)

10 Pause Split Jerk (barbell) *Pause at bottom of dip and pause at catch position

Split Jerk

Split Jerk (20 Minutes)

5 x 2 @ 75% of 1RM

*Hit all 5 sets in the 70-80% range here. Do footwork drills (no bar) between each set! Work on building muscle memory in your footwork. Reps, Reps, Reps!

Metcon (Time)

5 Rounds for Time:

20/25 Calorie Row

16 Chest to Bar Pull Ups

9 Strict HSPU (*Strict Deficit Handstand Push Ups (2/4″)

*25 plates for women 45s for men

20 Minute Time Cap

*Stagger the start by 2:00 if needed. I have listed the scaling options below. The HSPU are the challenge, but were continuing to build a strong overhead position. This is a Regional workout from 2015. This is about getting good work in for 20 minutes.

Scaling Options:

16 CTB Pull Ups – 16 Pull Ups -16 Banded CTB Pull Ups -16 Inverted Rows

9 Strict Deficit HSPU – 9 Strict HSPU – 9 Deficit Kipping HSPU – 9 Kipping HSPU – 9 Double Dumbbell Strict Press (heavy)

**EVEN IF YOU ELEVATE THE SURFACE ON HANDSTANDS STRICT WORK IS WHERE ITS AT TODAY!!

CrossFit Fannin – CrossFit

Metcon (Time)

TEAMS OF TWO COMPLETE A “DECK OF CARDS”:

HEART- 100 run

CLUB- Power clean (95/135)(125/165)

DIAMOND- Burpees

SPADE- PVC Sit-ups

Ace-11

Face-10

Joker-800 meter run/1,000 row

RX+ both run 1,600 and row 1,600

CrossFit Fannin – CrossFit

Warm-up

200m Run

15 PVC pads thrus

200m Run

15 Overhead Squats (pvc)

200m Run

5 Inchworms + 3 Push Ups

Overhead Squat (1×3)

Overhead Squat (20 Minutes)

3 Rep Max

*Work up to a heavy set of 3 for the day from a rack! Use b behind the neck split jerk or push jerk to get the bar overhead. After a warm up set or 2, work up in sets of 3!

Metcon (Time)

5 Rounds for Time:

18/21 Calorie Row

15 HSPU (Strict Handstand Push Ups)

9 Hang Power Snatch (55/95)(75/115)

20 Minute Time Cap

* The hang power snatches need to be done at a weight where you can go unbroken for all 5 rounds.

Scaling Options:

Strict HSPU – Kipping HSPU – Double Dumbbell Strict Press

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

10 Wall Balls

30 Single Unders

2 Rounds:

10 Push Ups

10 Pull Ups

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

25 Push Ups

20 Wall Balls (14/20)

15 Chest to Bar Pull Ups

60 Double Unders

1 Minute Rest

*Goal is 3-5 rounds The push ups will be the hardest part. You will have to break those up! Try to go unbroken on the wall balls!

Scaling Options:

15 CTB Pull Ups -15 Pull Ups -15 Banded CTB Pull Ups

60 Double Unders – 1:00 of Double Unders -120 Single Unders

CASH-OUT

Cash Out:

4 Sets:

8 Romanian Deadlifts

25 Hollow Rocks

*For quality! The Romanian deadlifts shouldn’t be super heavy. I just want you to feel tension in your glutes and hamstrings. You can scale the hollow rocks to a :30 Hollow Hold.

CrossFit Fannin – CrossFit

Warm-up

400m Run

With 2.5 or 5# plates in each hand:

2 Rounds

10 Side Raises

10 Front Raises

10 Rotator Cuff

10 Strict Press

1 shoulder press + 2 push press + 3 push jerks

1 Strict Press + 2 Push Press + 3 Push Jerk

*Do these from the rack. All 6 reps = 1 set. You are working up to a heavy set of this. You will be limited by how much you can strict press, so make small jumps in weight so you get a good 6-8 sets in total. 5 Strict Pull Ups after each set! Use a band if needed, or to challenge yourself, can you do 5 “L-Sit” strict pull ups?

Metcon (AMRAP – Rounds and Reps)

For 5 Cycles:

AMRAP in 4 Minutes of:

400m Run

7 Push Jerks

4 Muscle Ups

*There is no rest. This is 20 minutes total. The AMRAP is the push jerks and the muscle ups (or 8 toes to bar for the muscle ups). Each 4 minute period you start with the 400m run (only once per 4 minute window), then in the remainder of the 4 minutes you complete your AMRAP of 7 push jerk and 4 muscle ups. You pick the weight for the push jerks, something heavy, but something you can do unbroken each time. 105/155 is a good recommendation. This is a total of 5 x 400m runs and then your score is as many rounds of the 7 and 4 you can get in your remaining time. Pick up where you left off after you get back from the next run.

Running times 00:00/4:00/8:00/12:00/16:00

Scaling Options:

4 Muscle Ups -8 Toes to Bar – 8 Knees to Chest

CrossFit Fannin – CrossFit

Warm-up

400m Run

Band stretch as a class

Front Squat (3×5)

Front Squat (20 Minutes)

3 x 5 @ 70% of 1RM

*These should be moderate working sets where you can focus on positioning and speed out of the hold. Control your squat down to the bottom and then stand as fast as you can staying tall in your squat.

Metcon (AMRAP – Reps)

20 Minute Alternating EMOM:

ODD: Max Calorie Row

EVEN: 15 Air Squats (recovery)

*This is an alternating EMOM. Your score is your total number of calories. The 15 squats are meant to recover while you’re moving. These aren’t meant to be done as fast as possible. Pace them out to take 35-40 seconds.

CrossFit Fannin – CrossFit

Warm-up

5 Minutes on a Machine (:45 Easy/ :15 Hard)

-m

3x Split Jerks with an empty bar (10 Second hold in catch position)

1 powerclean + 1 split jerk (10×2)

Every :30 for 10 Minutes:

1 Power Clean and Split Jerk

*The goal here is to do these at 65-70% of 1RM power clean. Work on your split jerk here and practice your footwork, speed, and positioning at a moderate weight!

Metcon (Time)

2 Rounds for Time:

100 Bar Facing Burpees

30 Power Cleans (105/165)(125/185)

20 Minute Time Cap!

*With a partner for time! Power cleans should be heavy singles. Try to break up the work evenly. I recommend sets of 5 or 10 on the burpees and sets of 3, 2, or 1 on the cleans.