CrossFit Fannin – CrossFit

Warm-up

10 MINUTES PRIOR TO CLASS TIME:

200 METER RUN

20 AIR SQUATS

200 METER RUN

15 KIP SWINGS

200 METER RUN

10 EMPTY BAR FRONT SQUATS

*ROW 200 OR COULD BE RUN 100

HANG CLEAN + CLEAN (1 X 1 )

20 MINUTES TO WORK TO TODAY’S HEAVY SINGLE

-YOU MAY DROP AND RESET RIGHT BACK ON THE BAR BTW THE HANG CLEAN AND THE CLEAN

-GOAL IS TO END AROUND 80% OF YOUR MAX CLEAN

Metcon (Time)

5 ROUNDS FOR TIME OF:

300 METER ROW

200 METER RUN

THEN GO

10-8-6-4-2

BAR MUSCLE UPS

15 MINUTE TIME CAP

*STAGGER THE START

*IF YOU GET HUNG UP WAITING ON THE ROWER THEN NOTE THE TIME WAITING AND SUBTRACT OFF AT THE END

SCALING OPTIONS:

*1 MUSCLE UP = 2 PULLUPS OR 2 JUMPING PULLUPS/RING ROWS OR COULD GO BY 1’s for pullups depending on the scale.

*IF NOTRUNNING 200 METER= 15 BURPEES

GONNA CHANGE THE PROGRAMMING UP A LITTLE OVER THE NEXT MONTH OR SO

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

8 MINUTE AMRAP OF:

PARTNER 1: 200 METER MEDBALL CARRY (14/20)

PARTNER 2: HANG POWER SNATCH (55/75)

*COUNTING REPS ONLY ON PS.

Metcon (AMRAP – Rounds and Reps)

8 MINUTE AMRAP OF:

10 WALL BALLS (14/20)

10 BURPEES OVER BALL

*GOING FULL ROUNDS

Metcon (AMRAP – Rounds and Reps)

8 MINUTE AMRAP OF:

PARTNER 1: 200 METER MEDBALL CARRY (14/20)

PARTNER 2: HANG POWER SNATCH (55/75)

CASH-OUT

75 PARTNER MEDBALL SITUPS

CrossFit Fannin – CrossFit

Metcon (Time)

FOR TIME COMPLETE:

3-6-9-12-9-6-3 reps of:

Powerclean and Jerk (65/95) (95/135)

CTB pullups

*scale loads

*CTB sub is jumping chest to bar.

CASH-OUT

With a partner pick a lift and go I go/you go for 6 minutes. Any lift you want.

Anyday you have time pick a cashout/ or two and work on your accessory strength.

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 MINUTES WITH A PARTNER OF:

PARTNER 1: RUNS A 400 METER

PARNTER 2 COMPLETES AN AMRAP OF:

-10 1 ARM DB POWERSNATCH (35/50)

-10 WALL BALLS (14/20)

-10 ABMAT SITUPS

*WHEN RUNNER GETS BACK THEY PICK UP WHERE AMRAP LEFT OFF.

HERE IS SOME GREAT READING!

https://journal.crossfit.com/article/series4-rainey-2

CrossFit Fannin – CrossFit

Metcon (Time)

4 ROUNDS FOR TIME OF:

10 BURPEES OVER BAR

7 HANG POWERCLEAN (85/115) (115/155)

10 BURPEES OVER BAR

7 PUSH PRESS

*RX MUST JUMP UP/BACK/OVER

*MAKE SURE NO REBEND ON PUSH PRESS IF YOUR HAVING TO REBEND THEN DROP WEIGHT LOADS

SCALE LOADS TODAY TO MODERATE BUT MOSTLY UNBROKEN LOADS

CASH-OUT

TABATA THESE:

PULLUP EXTENSION HOLDS

AB MAT SITUPS

DIP EXTENSION HOLDS

BICYCLES.

TIME PERMITTING WORK ON A FEW CASHOUTS ON BOARDS ESP:

STRICT PULLUPS (REG/CLOSE/WIDE GRIP)

DIPS (RING OR BAR)

*USE BAND IF NEEDED*

RECOMMENDED 3 X 5/7 REPS EACH

CrossFit Fannin – CrossFit

Front Squat (1 X 1 )

15 MINUTES TO WORK TO TODAY’S HEAVY SINGLE OR NEW ONE REP MAX

Metcon (AMRAP – Rounds and Reps)

COMPLETE:

00:00-15:00

RUN 1 MILE

15:00-25:00

AMRAP OF:

5 PULLUPS

10 DEADLIFTS (95/135) (125/185)

15 BOX JUMPS (20/24)

*1 MILE= 3 LAPS + 150 METER **NOTE YOUR MILE TIME IN THE BOX

ROW=1,600 METERS

SCALE RUN AS NEEDED.

PULLUPS-CHOOSE CHALLENGING MODIFICATION

DEADLIFT-SHOULD BE A MODERATE LOAD BUT NOT CRAZY HEAVY

BOX JUMP- A HEIGHT THAT IS COMFORTABLE FOR 15

CrossFit Fannin – CrossFit

Shoulder Press (3 x 3 )

Find a 3 rep max and do 3 sets

Metcon (AMRAP – Rounds and Reps)

10 minute amrap of:

-21 air squats

-15 double unders

-9 hspu

Rx+ du have to be unbroken if you break must start that set back at 0

-double x 2 singles

– hspu modification one plate under abmat or hand release push ups

CASH-OUT

Pick out several cashout components

Really hit strict pullups and ring or bar dips/holds this weeks