THURSDAY, DECEMBER 12TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:30 Row

5 Inchworms + 2 Push Ups

10 Kip Swings

5 Second Decent into the bottom of a handstand push up

7-10 Reps

Metcon (Time)

For Time:

40/50 Calorie Row

-Then-

21-18-15-12-9

Handstand Push Ups

Toes to Bar

-Then-

40/50 Calorie Row

*Stagger the start by 3-4 minutes if needed. Scaling Options are below.

Scaling Options:

Kipping HSPU – Double Dumbbell Strict Press

Toes to Bar – Knees to Chest – V-Ups

CASH-OUT

Cash Out:

Muscle Ups

3 x 8 Reps

OR

Kipping Pull Ups

3 x 8-20 Reps

Ring Dips

3 x 8 Reps

*Spend 10 minutes here. 3 good sets of each. Use bands as needed!

WEDNESDAY, DECEMBER 11TH 2019

CrossFit Fannin – CrossFit

SCHEDULE

8:15 class will be at 10:15 today!!

Warm-up

2 Rounds:

15 Calorie Bike

:30 Handstand Hold

15 Goodmornings (pvc)

*Warm Up for heavy Deadlifts

Metcon (Time)

For Time:

12-9-6-3

Deadlift (165/265)(205/315)

50’ single arm overhead walking lunge (35/55 )(50/70)

*powerclean sub 105/145 or 125/165

Time Cap = 10 Minutes

*Pick a weight on the deadlifts so that any round doesn’t take more than 2 sets!

Rest 5 Minutes

Metcon (Time)

At the 15 minute mark, For Time:

4-3-2-1

Rope Climbs

400 meter run

* row 15/20 cals run sub

Time Cap = 10 Minutes or 25 on clock

*The sub for rope climbs today is 12-9-6-3 Strict Pull Ups (banded if needed).

TUESDAY, DECEMBER 10TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Minutes on any machine

2 Rounds:

10 Goblet Squats

10 Single Leg Romanian Deadlifts (one kettlebell)

5 Inchworms + 2 Push Ups

3 rep max back squat (1×3)

Back Squat (20-25 Minutes)

3 Rep Max

*This is our December MOVEMENT OF THE MONTH! Work up to a 3 rep max as our test-in.

Metcon (Weight)

Squat Clean (20 Minutes)

5 x 1 @ 65% of 1RM

5 x 1 @ 70% of 1RM

*This is technique work. Focus on speed and footwork! 5 Reps at 65%, rest as needed. And then 5 more a little heavier.

Enter in last 5s loading but put first 5s in box

CASH-OUT

Weighted Sit Ups

25-25-25

*Do this with the last 5-7 minutes of class. Hold a dumbbell across your chest. Anchor your feet under something if needed.

UPDATES:

1. We have gift certificates available if anyone needs one!

2. We are starting our “Loyalty Program”. How does it work? I have the cards you just ask for one and when you bring in 5 people who sign up for a membership then you get your next month FREE! No expiration date!!!!

MONDAY, DECEMBER 9TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Minutes on a Bike

-Stretch- Quads, Calves, Hip Flexors, Hamstrings

Time Trial:

3,000 meter row **

*This is our November Movement of the Month Re-Test! Don’t come out too hot. Settle in right at or a second below your previous average pace and see if you can slowly build throughout. Sell out at the end! Make sure to retest the thing you choose! (3,000m Row, 3,000m Ski, 10 min max cal Assault Bike, 2 Mile Run).

Metcon 3,000 ROW (Time)

3,000 meter row

Metcon 3,000 SKI (Time)

3,000 meter ski

Metcon 2 MILE (Time)

2 mile run for time

Metcon BIKE CALS (Calories)

10 minutes max cals on bike

Bench Press (4×2)

Bench Press

4 x 2 @ 80% of 1RM

*Do 6-8 Strict Pull Ups after each set

DOUBLE DB STRICT PRESS (3x max reps )

Double Dumbbell Strict Press

3 Sets for max reps (Shooting for 8-12)

*Do 6-8 Strict Pull Ups after each set!

SATURDAY, DECEMBER 7TH 2019

CrossFit Fannin – CrossFit

UPDATES:

1. Try to have you pre order money in by Wednesday next week! And remember hang tight on sweats we are still working on that!

2. We have a new product if you wanna try it out this week- FITAID WITH CBD OIL.

Warm-up

400m Run

-Then-

3 Rounds

10 Calorie Row/Bike/Ski

5 Burpees

5 Pull Ups

Metcon (Calories)

In a Team of 3, 25 Minute AMRAP:

Partner 1: Max Calorie Row/ Bike/ Ski

Partner 2: 10 Alternating Single Arm Dumbbell Power Snatch (35/55)(50/70)

​​5 Burpee pullups

Partner 3: Rest

*Your teams score is your total number of calories. Rotate on partner 2! The scale burpee pull ups is burpee jump touch. You can jump into the pull ups. No bands.

FRIDAY, DECEMBER 6TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

10 Calorie Row

10 Hang Clean and Jerk (barbell)

10 sit-ups

10 Air Squats

10 Wall Ball

Metcon (AMRAP – Reps)

For Max Reps, 1 Minute ON/ 1 Minute OFF x 4 Rounds (32 Minutes):

1. Calorie Row

2. Hang Clean and Jerk (65/95)

3. Sit-ups

4. Wall Ball (14/20)

*This is 32 minutes long. 1 Minute Row, 1 Minute Rest, 1 Minute Hang Clean and Jerk, 1 Minute Rest, 1 Minute sit-ups , 1 Minute Rest, 1 Minute Wall Ball, 1 Minute Rest… That’s 1 Round! Scale the weight on the hang clean and jerks to be abe to get 5-10 reps at a time. See if you can go unbroken on the wall balls for the minute. Should be about 30 reps.

* keep a running count of reps on your rest break each minute trying to be consistent each movement each round THEN SCORING ONE SET OF TOTAL REPS

THURSDAY, DECEMBER 5TH 2019

CrossFit Fannin – CrossFit

Warm-up

15/20 Calorie Row

10 Air Squats

10 Pass thrus

10 Overhead Squats (pvc)

15/20 Calorie Row (faster)

Overhead Squat (1×3)

Overhead Squat (20-25 Minutes)

1×3

*Work up to a heavy set of 3 for the day! Go from a rack. Use a push jerk or split jerk to to get the bar overhead.

Metcon (Time)

For Time:

27-21-15-9

Power Snatch (55/75)

Push Ups

4-3-2-1

Rope Climbs

20 Minute Time Cap

* The power snatches should be a few sets touch and go each round. Scale the rope climbs to double rope pulls or triple strict pull ups.

Scaling Options:

1 Rope Climb – 2 Rope Pulls -3 Strict PullUps