FRIDAY, NOVEMBER 8TH 2019

CrossFit Fannin – CrossFit

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
**UNLESS YOU HAVE WORKED ON RINGS WE WILL DO THESE AS BAR MUSCLE UPS!!!

FRIDAY, NOVEMBER 8TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

1:00 Wall Sit Hold

:30 Bottom of the Squat Hold

1:00 Plank Hold

Metcon (AMRAP – Reps)

Metcon (3 Rounds for reps)

3 rounds for max reps:

1:30 Air Squats

1:30 Sit Ups

1:30 High Knees

1:30 Rest b/t rounds.

Cool Down:

4 Rounds:

10 Calf Raises

20 Supermans

10 Deadbugs

THURSDAY, NOVEMBER 7TH 2019

CrossFit Fannin – CrossFit

Warm-up

1 Minute Ski

1 Minute Bike

1 Minute Row

1 Minute couch Stretch Each Leg

2 Minute frog Stretch

1 Minute Squat Hold

Back Squat

Tempo Back Squat (15-20 Minutes)

3 x 3 @ 70% of 1 RM

*3-4 seconds on the way down. Not a ton of volume. The weight shouldn’t feel but so heavy, speed on the way up! Work on technique and breathing while under tension. You should leave these squats wanting to do a little more.

Metcon (No Measure)

2 Rounds for Time:

500m Ski/600 Meter run

:30 Rest

1,000m Row

:30 Rest

1 mile bike

:30 Rest

*This is NOT for time. I just want you to move through this at a pace you can focus on your breathing and stay nice and steady. Should be an easy feeling/ moderate pace. You should feel strong throughout this entire workout. Just move today but move well.

WEDNESDAY, NOVEMBER 6TH 2019

CrossFit Fannin – CrossFit

Warm-up

800m Jog

10 Air Squats

10 Push Ups

10 Wall Ball

10 Push Ups

Metcon (Time)

With a Partner, For Time:

800m Run (Together)

100 Wall Ball (14/20)

100 Sit-ups

100 Burpees

*Wit a Partner. Run at the same time. If you get back before your partner, you can start on the wall ball. Only one partner works at a time on the wb/sit-ups /burpees.

Run=1,000 row

CASH-OUT

Dumbbell Floor Press

12-12-12

Inverted Row

12-12-12

*Superset these two movements for a cash out with your last 10-15 minutes of class. You can do them all the same weight or work up in weight each set. For the floor press, just like dumbbell bench press but you are on the floor. Control the weights down, tap your triceps to the floor and then press with speed!

TUESDAY, NOVEMBER 5TH 2019

CrossFit Fannin – CrossFit

Warm-up

90 Second Bike Or Row

6 DB Powersnatch Each Arm

6 Strict Pull Ups

10 Single Leg Deadlifts each leg (kettlebell)

Deadlift (3×3)

Tempo Deadlifts (15 Minutes)

3 x 3 @ 65-70% of 1RM

*Get 3-4 warm up sets. The 3 x 3 should all be at the same weight. This is a good way to build some strength but not wreck yourself with heavy heavy weight. This should be 4-5 seconds on the way down. Focus on staying under tension bur breathing at the same time.

Metcon (Time)

4 Rounds for Time:

400 Meter run

12 DB POWERSNATCH Each Arm (35/55)(50/70)

12 pullups

Time Cap = 20 Minutes

*The DB PSnatches are EACH ARM (24 total). Pick a weight for those so you can do 12 unbroken per arm. All 12 on the right and then all 12 on the left.

Scaling Options:

12 Pull Ups – 12 Banded Pull Ups or Inverted Rows

MONDAY, NOVEMBER 4TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

*Wrist Stretch

Twisted Cross Stretch

https://youtu.be/eNJI0cX6hQw

Spiderman Stretch

*if mobility of wrists is something you need to work on check on this video it’s a couple minutes but a great watch!

https://youtu.be/2IDqSq138_g

Front Squat (10×3)

Every Minute for 10 Minutes:

3 Front Squats @ 70% of 1RM

*These should be smooth and feel strong! Do them with some speed! Don’t go too heavy here or this will be very excessive!

Metcon (AMRAP – Reps)

Every 2 Minutes for 20 Minutes:

15/18 Calorie Row

5 Push Press(95/135) (125/185)

*Take the bar from the floor. The push press should be moderately heavy. The rowing should be done before the minute mark or scale the number of calories.

This wod you will score total reps. And record load in box.

CASH-OUT

NEW ROPES ARE HUNG AND READY TO USE!!!

Time permitting climb 3-6 climbs. Rest as needed btw climbs

SATURDAY, NOVEMBER 2ND 2019

CrossFit Fannin – CrossFit

Metcon (Time)

“DECK OF CARDS”

HEART- WALL BALLS (14/20)

CLUB- 100 METER RUN

DIAMOND- BAR MOVEMENT

2 muscle ups/4 ctb/6 pullups

SPADE- DOUBLE SITUPS

JOKER -800 METER RUN OR 1000 ROW

RX+ BOTH RUN AND ROW OR TODAY YOU CAN RUN BOTH OR ROW BOTH

BUT EACH 1600

ACE 11

FACE 10