CrossFit Fannin – CrossFit

Warm-up

400m Run

10 Air Squats

10 Front Squats (barbell)

10 Powersnatch (barbell)

Powerclean and jerk (1×1)

Clean and Jerk

1×1 @ 75% of 1RM

1×1 @ 80% of 1RM

1×1 @ 80% of 1RM

1×1 @ 85% of 1RM

1×1 @ 85/90% of 1RM

* can be a powerclean or clean

20/25 minutes

Metcon (Time)

3 Rounds for Time:

8 Split Power Snatches (75/115)

12 chest to bar pull-ups

400m Run

* scales:

Lighter loads on lift

Jumping ctb or jumping pullups

200 run/500 row

CrossFit Fannin – CrossFit

HAPPY 12TH BIRTHDAY BRADY. BIRTHDAY CELEBRATION TODAY AT 4 AT THE GYM!

Warm-up

400m Run

Then, 3 Rounds:

10 Air Squats

5 Inchworms

10 Leg Swings each leg

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP With a Partner:

Partner 1: 400m Run

Partner 2: 5 Power Cleans

​​5 Front Squats

​​5 Push Jerks
*One person running while the other is doing 1 round of 5 power cleans, 5 front squats, and 5 push jerks. You should get a little rest after the barbell movements. Alternate on the run. Teams will pick their own weight. Power cleans can be singles, but try to do the front squats and push jerks unbroken!

CrossFit Fannin – CrossFit

BRADY’S BIRTHDAY PARTY!

Brady wanted to invite everyone to his birthday party Saturday at 4 at the gym. Very casual just cake and ice cream

Warm-up

3:00 on a Machine (Bike or Row)

20 Air Squats

10 Reps Worlds Greatest Stretch

Back Squat (4×4)

Go at least 2 sets at 80% but if you have all 4 sets even better..

* always change rep sequence in wodify if your sets arent same numbers like enter 2×4 for example

Metcon (Time)

3 rounds for time of:

25 one arm alt db powersnatch (35/50)

25 wall balls (14/20)

25 abmat sit-ups

*when you finish accumulate 6-8 rope climbs

( not included on time)

CrossFit Fannin – CrossFit

Warm-up

Before class just work on your hamstrings then we will group stretch at beginning of class…

Metcon (Time)

For Time, With a Partner:

800m Run (together)

60 Toes to Bar

30 Deadlifts (185/275)

600m Run (together)

60 Toes to Bar

30 Deadlifts (185/275)

400m Run (together)

60 Toes to Bar

30 Deadlifts (185/275)

*Partners run together! Break up the toes to bar and deadlifts. One person works while the other rests. Think 5-10 reps on toes to bar and then Pick a weight on the deadlifts so you can alternate in sets of 5 back and forth.

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Row

10 PVC pass thru

10 Push Ups

Bench Press (3×15)

*10 Strict Pull Ups after each set of bench! (USE WHATEVER MODIFICATION TO DO THESE LIKE BANDS) Stay on the lighter side on the bench. Something moderately challenging for a set of 15, NOT a max set of 15!

Metcon (Time)

4 Rounds for Time:

75 Double Unders

400 Meter run

25 Push Press (65/95)

NEW SHIRTS

New shirts are in $20 cash or check only

CrossFit Fannin – CrossFit

New Equipment

GHD MACHINE:

Were gonna talk about 3 movements we can perform on this machine.

Just like everything else we do technique is key for max benefits.

1.) GHD SITUPS:

https://www.youtube.com/watch?v=pMS2dU0FuPk

-keep ribs stacked.

-knees should be slightly bent-driving them down on the way up

-butt slightly off the machine.

2.) BACK EXTENSIONS:

https://www.youtube.com/watch?v=D_FUg2wHhk8

3. HIP EXTENSIONS:

https://www.youtube.com/watch?v=-FRYZjXMHkA

ALSO WITH USING THESE MOVEMENTS DON’T THINK OF IT AS ABMAT SIT-UPS (LIKE MORE IS BETTER) SETS SHOULD BE SMALL AND SOUND. ALLOWING YOUR BODY TO ACCLIMATE TO THE MOVEMENT. BECAUSE PULLUPS AND GHDS ARE TWO OF THE EASIEST WAYS TO RHABDO IF YOU HIT SETS THAT ARE TOO BIG TO START OFF.

Warm-up

200m Run

20 Air Squats

200m Run

:30 Elbow to instep each side

200m Run

:45 Wrist Stretch

Front Squat (3×3)

Front Squat

3×3 @ 80% of 1RM

20/25 MINUTES TO WORK UP TO 80% and then start the 3×3

Rest as needed between sets

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Thruster is 95/135

* think big sets here but stay moving. Thrusters should be challenging but go as unbroken as possible.

*15 minute cap

Scales: pullups-toes-jumping pullups

Hspu-box hspu (make sure hands are under hips)-30 pushups-15 push-ups

Thrusters- 65/95-35/65

CrossFit Fannin – CrossFit

Warm-up

500m Row

Then, 2 rounds:

10 Push Ups

10 Overhead Squats (pvc)

10 Snatch Balance (pvc)

Snatch grip push press + 3 OHS

Behind the neck push press with a snatch grip then perform 3 good OHS trying to pause at bottom of each rep.

Make it a push press no jerks.

Work to a heavy single

*20 minutes

Metcon (Time)

For time complete:

2 Rounds

10 Power Snatch (85/145)(125/175)

12 Bar Facing Burpees

2 Rounds

10 Power Snatch (55/105) (75/115)

12 Bar Facing Burpees

*15 min cap

*regionals event 4

*rx+ is the regional weight loads

** first 2 rounds should be smooth singles

Second 2 rounds should touch n go reps

-use one bar you will take the weight off for the last 2 rounds