TUESDAY, JULY 9TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

:30 Ski Erg/bike/row

:20 Handstand Hold

:10 Goblet Squat (:10 down, :10 Up)

*Then drop KB and do 10 AIR SQUATS

Pull-ups (1×1)

One set max reps

Max Reps Strict Pull Ups (10-15 Minutes)

*This is our new MOVEMENT OF THE MONTH! Warm up your pull ups and then complete 1 set of max reps when they are ready. If you can’t do 1 Strict pull up, use a band that you can do at least 5 reps. After the max set, you can use extra time left to work up to a 1RM WEIGHTED PULL UP.

Metcon (Time)

With a Partner, For Time:

80/100 cal row

50 HSPU (strict Handstand Pushups)

150 Wall Ball (14/20)

50 HSPU (strict Handstand Push Ups)

80/100 cal row

Time Cap = 30 Minutes

*The scale for the SHSPU today is Strict Press with a barbell (65/95 ideally) Something you can do 5-10 reps with. One person works while the other rests for this workout.

MONDAY, JULY 8TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 rounds:

200m Run

15 Kettlebell Swings

10 Tempo Goblet Squats (4 seconds down)

Front Squat (1×1)

Front Squat (25 Minutes)

1 Rep Max

*We are retesting our Movement of the Month. Try to go for a 5# PR first. DO NOT hit your old 1RM! After you hit a 5# PR, then you can decide if you want to go for something bigger!

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 Kettlebell Swings (53/70)

20 Ab Mat Sit Ups

20 Bench or bar dips

*This workout is more of a cash out/ for quality type of workout. You should shoot for 4-6 rounds here. No bands on bar dips just do dips on a bench. Pick a weight on the KBS so that you can go unbroken or 2 sets every round!

SATURDAY, JULY 6TH 2019

CrossFit Fannin – CrossFit

Warm-up

2:00 Row or Bike

20 Air Squats

15 Kettlebell Swings

10 Burpees to a touch

Metcon (Time)

4 Rounds: (1:1 with a partner)

1:00 Max Calorie Row

1:00 Max Reps Air Squats

1:00 Max Reps Kettlebell Swings (53/70)

1:00 Max Reps Burpees to a touch

*One round is 8 minutes long. This is a 32-minute workout. One partner goes full minute while one is resting then at the minute switch. At the end of the 2 minutes you rotate movements for a total of 4 rounds.Try to pick a weight on the Kettlebell Swings to try to go unbroken for the minute. For the burpees, jump and touch a pull ups bar with both hands at the top of the rep.

Scoring will be total reps in your team

FRIDAY, JULY 5TH 2019

CrossFit Fannin – CrossFit

Warm-up

250m Row

15 Push Ups

250m Row

15 Air Squats

250m Row

15 Strict Press (barbell)

Powerclean and jerk (1×1)

Power Clean and Push Jerk (15 Minutes)

1-1-1

*Work up to a heavy single for the day. Reset after the power clean before you go overhead. Take a big breath to brace yourself and focus on staying tight going into the push jerk.

Metcon (Time)

For Time:

21-18-15-12-9

Shoulder to Overhead (55/85)75/115)

Pullups (Chest to Bar Pull Ups)

Calorie Row

Time Cap = 20 Minutes

*Pick a weight for the shoulder to overhead so that you can go unbroken. The row becomes your recovery movement after the CTB/Pull Ups.

Scaling Options:

Chest to Bar Pull Ups -Pull Ups —Banded or jumping Chest to bar Pull Ups

THURSDAY, JULY 4TH 2019

CrossFit Fannin – CrossFit


ONE WOD ONLY AT 9:30 AM!!!!!

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
FOR TIME COMPLETE: (men/womens rx)

20 Deadlifts (275/185)

Run 400m

20 KB swings (70/53)

Run 400m

20 Overhead Squats (115/80)

Run 400m

20 Burpees

Run 400m

20 CTB

Run 400m

20 Box jumps (24/20)

Run 400m

20 DB Squat Cleans (45/30)

Run 400m

**Compare to Last year!!!

*MODIFIED:

20 Deadlifts(95/135) (125/185)

400 meter run/ 200 meter run

20 kb swings (26/35)(35/53)

400 meter run/200 meter run

20 Ohs (35/55)(65/95)

400 meter run/200 meter run

20 burpees

400 meter run/200 meter run

20 pullups (or pullup progression)

400 meter run

20 box jumps

400 meter run/200 meter run

20 db squat cleans ( manageable weight)

400 meter run/200 meter run

*Row by 500 meter

WEDNESDAY, JULY 3RD 2019

CrossFit Fannin – CrossFit

Warm-up

1 lap run

2 Rounds:

15 Air Squats

15 Goodmornings (pvc)

Deadlift (3×7)

Deadlift (20 Minutes)

3 x 7 @ 65% of 1RM

*These should be strong working sets. Stay under 70% for the day! This is just technique work, nothing super heavy today.

Metcon (Time)

4 Rounds for Time:

400 meter run

12 Deadlifts (95/135)(125/185)

21 abmat sit-ups

*row =500

TUESDAY, JULY 2ND 2019

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

250m Row or Ski

10 Good Push Ups

Bench Press (1×1)

Bench Press (25 Minutes)

1-5-5-5

*Work up to a heavy single for the day. Make sure you have a spotter! After your single, complete a 3×5 around 70-75% of what you just hit!

Put 3×5 weight in drop box

Metcon (AMRAP – Reps)

20 Minute Alternating EMOM:

EVEN: 12/16 calorie row

ODD: 5 strict pullups (5 Muscle Ups)

*Stay on pace! Cut down the reps as needed but rotate on the minute no matter what. It works well to hit the designated calories or work for :50-:55 of the minute and then rotate regardless of where your are at. The scale for the muscle ups is 5-8 Strict Pull Ups. Use a band if needed.

The gymnastics work will range from 1-5 reps each minute