CrossFit Fannin – CrossFit

Metcon (Time)

With a Partner, For Time complete a deck of cards:

Heart- 100 meter run

Spade- HSPU

Diamond-Burpees box jumps (20/24)

Club- v ups

Ace-11

Face-10

Joker-800 run or 1,000 row

Rx+ both complete 1,600 run or 1,600 row

Announcements

No 5:30 am Friday and 8:15 class is moved to 10:15

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

10 Calorie Bike (Damper 1)

10 Calorie Bike (Damper 5)

10 Calorie Bike (Damper 10)

10 Kip Swings

5 Strict Pull Ups

Metcon (7 Rounds for time)

7 Rounds, New Round Every 3 Minutes:

12/15 Calorie Row

8/10 CTB (3/5 Bar Muscle Ups)

* Focus on the gymnastics movement you are trying to get a little bit better at while under some fatigue. You should be getting 1-1:30 rest each round. Row hard.

Scaling Options:

3/5 Muscle Ups – 2 Sets of Muscle Ups -8/ 10 CTB Pull Ups – 8/10 Pull Ups- Use a

band if needed or progression bar

CASH-OUT

Deadlift (15-20 Minutes)

1-1-1

3 x 8

*Do this the second part of class. Work up to a heavy single for the day. Note that you are already under fatigue so you may not get super close to your 1RM. Then, drop around 30% of that weight and hit 3 sets of 8 reps to finish off with a little bit of volume.

Announcements

No 5:30 am Friday and 8:15 class is moved to 10:15

CrossFit Fannin – CrossFit

Warm-up

400m Run

2 Rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

Back Squat (5×5)

Back Squat (20-25 Minutes)

5 x 5 @ 70% of 1RM

*Rest 2 minutes between sets. You should be able to move the bar well here today!

Metcon (Time)

5 Rounds for Time:

30 Ab Mat Sit Ups

20/30 Push Ups

10 Single Alternating Arm Dumbbell Power Snatch (35/55)(50/70)

Time Cap = 20 Minutes

*This one is pretty straight forward. 30 push ups for the guys and 20 for the girls per round. Instead of knee push ups, put your hands on a box or bar/bench and do push ups.

SCHEDULE

Check your text and social media about class and weather in the am and especially the afternoon!!!

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:30 Row (1 Min Easy/ :30 Hard)

20 Shoulder Taps

10 Push Ups

Bench Press (8×3)

Bench Press (25 Minutes)

8 x 3 @ 60% of 1RM

*Do these as tempo reps! 3-4 seconds on the descent. Drive the bar up as fast as you can. Press with speed. Rest about a minute after each set.

Metcon (Time)

For Time:

21-15-9

Calorie Row

Handstand Push Ups

Rest 5 Minutes

Metcon (Time)

300/200/100

Run

3-2-1

Rope Climbs

*These are both meant to be fast workouts. I

Scaling Options:

Kipping HSPU -Seated Double Dumbbell Strict Press- Push Ups

Rope Climbs – 4 Strict Pull Ups = 1 Rope Climb

Metcon (Time)

300/200/100

Run

3-2-1

Rope Climbs

*These are both meant to be fast workouts. I

Scaling Options:

Kipping HSPU -Seated Double Dumbbell Strict Press- Push Ups

Rope Climbs – 4 Strict Pull Ups = 1 Rope Climb

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

15 Calorie Ski

10 Pass thrus

10 Snatch Balance

Pause OHS (1×3)

Pause Overhead Squat (20 Minutes)

3 Rep Max

*Work up to a 3-rep max for the day for your pause overhead squat. Go from a rack. Push Jerk or split jerk from the back to get the bar overhead. 2 second pause at the bottom of each rep.

Metcon (Weight)

5 Minute EMOM:

5 Touch and Go Power Cleans @ 60%

5 Minute EMOM:

4 Touch and Go Power Cleans @ 65%

5 Minute EMOM:

3 Touch and Go Power Cleans @ 70%

5 Minute EMOM:

2 Touch and Go Power Cleans @ 80%

5 Minute EMOM:

1 Power Clean @ 90% (Work up if you feel good here)

*This is 25 minutes total. Work on your barbell cycling and footwork. This should be tough. Roll right into the next EMOM so be quick adding weight.

Enter in last load but in drop add the other 4 cycles

CrossFit Fannin – CrossFit

Warm-up

1 Mile Jog (jog pace)

Metcon (Time)

For Time:

21-18-15-12-9

Shoulder to Overhead (65/95)(95/135)

Toes to Bar

400m Run after each round

* The shoulder to overhead should be 1-2 sets per round! Run-5 times scale to 200/300 if needed row-500

Scaling Options:

Toes to Bar -Knees to Chest -V-Ups

CASH-OUT

Strict Pull Up Ladder

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

*Try to do these in unbroken sets. Do these with a band if needed. Alternate sets as you work up in a group of 3-4 people!

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

20 Calorie Row/Ski

15 Push Ups

50 Single Unders

Metcon (Time)

4 Rounds for Time:

32/40 Calorie Row or Ski

60 Double Unders

20 Dumbbell Bench Press (35s/55s)

*Waterfall the start in a team of 3 on the row/ski! Go through your round and then rest until its your turn on the machine again! Try to hold a steady pace on the machine the ENTIRE time. Rx would be for men to hold 1400+ cal/hr and women hold 1100+ cal/hr. Try to get the bench press done in as few sets as possible.

Scaling Options:

60 Double Unders – 1:00of Double Unders – 160 Single Unders