SATURDAY, MARCH 21ST 2020

CrossFit Fannin – CrossFit


UPDATES:

REMEMBER GYM IS CLOSED TODAY. Post your home wod scores that makes it fun!! Will post details about upcoming week this wkd as well

HOME: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

1,2,3,4,5,6,7…

Sit Ups

Air Squats

Burpees

2 Minute Rest

5 Minute AMRAP:

2,4,6,8,10…

Sit Ups

Air Squats

Burpees

2 Minute Rest

5 Minute AMRAP:

3,6,9,12,15…

Sit Ups

Air Squats

Burpees

Add rounds and reps together at the end to prevent putting in 3 scores!!!

Make sure to post that’s what makes it fun

FRIDAY, MARCH 20TH 2020

CrossFit Fannin – CrossFit


Warm-up

400 meter jog

Good group stretch 5-10 minutes as a class

Metcon (Time)

FOR TIME:

400 meter run

40 Burpees to touch

400 meter run

40 dB alt Powersnatch (35/50)

400 meter run

40 box jumps (20/24)

400 meter run

Modifications:

400 run-500 row-200 run

Burpees- elevated

Powersnatch-loads

Box jumps- height

HOME: Metcon (AMRAP – Rounds and Reps)

4 Rounds:

2 Minute AMRAP:

200m Run

Max Reps Burpees with remaining time

1 Minute Rest

2 Minute AMRAP:

15/20 cal row

Max Reps Kettlebell Swings (dB)with remaining time

1 Minute Rest

* if no equipment 200 run=1:00 high knees

Row=run 200 or roughly 1:00

Kbs- situps

THURSDAY, MARCH 19TH 2020

CrossFit Fannin – CrossFit


Warm-up

1,000m Bike or row slow here

2 Rounds:

10 Pass thrus

10 Double Dumbbell Strict Press with pause at top

Push press, push jerk, split jerk (3×1)

Work up to a moderately heavy Complex

1Push Press

1 Push Jerk

1 Split Jerk

***From Rack***
Push Press + Push Jerk + Split Jerk (15-20 Minutes)

1-1-1

*Work up to a moderately heavy weight and do 3 sets at that weight!

** CAN BE A PUSH PRESS-JERK-JERK

Metcon (Time)

For Time:

50 Ab Mat Sit Ups

50 Dumbbell Bench Press (35/50)

50 Toes to Bar

50 Dumbbell Push Press (35/50)

Rest 5 Minutes

50 Dumbbell Push Press (35/50)

50 Toes to Bar

50 Dumbbell Bench Press (35/50)

50 Ab Mat Sit Ups

* Pick the right weight on the dumbbells. Pick something you can do at least sets of 10 with at a minimum!

Modifications:

Lifts just scale loads

Ttb-knees to chest- v ups

HOME: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

15 Air Squats

15 Push Ups

15 Box Jumps (20/24)

2 Minute Rest

5 Minute AMRAP:

10 Air Squats

10 Push Ups

10 Box Jumps (20/24)

2 Minute Rest

5 Minute AMRAP:

5 Air Squats

5 Push Ups

5 box jumps (20/24)

* box jumps can be on anything like a step etc

WEDNESDAY, MARCH 18TH 2020

CrossFit Fannin – CrossFit


Warm-up

1,000m Row (easy)

Banded Hamstring Stretch

https://youtu.be/5tGzGXBGxaA

Deadlift (10×3)

Banded Deadlifts (25 Minutes)

10 x 3 @ 60% of 1RM

*For this, drape a band over your barbell and stand on the band. Focus on speed in your pull above your knees. Pull your shoulder up and back and squeeze your glutes at the top with force. Rest about 1 minute after each set. Reset at the bottom of each rep.

Demo video:

https://youtu.be/F6xPIZC6lhM

Metcon (2 Rounds for time)

Row

3 x 250m

*Rest 5 Minutes after each set. These are ALL OUT, MAXIMAL EFFORT. This is our power day working on our movement of the month. Focus on holding a good position on the rower. Keep your stroke rate relatively high. Record your fastest and slowest time.
Scoring will say 2 rds each for time bc you will enter fastest and slowest only

NO EQ: Metcon (Time)

HOME WOD NO EQUIPMENT:

WARM UP:

40 HIGH KNEES

10 COSSACK SQUATS

:30 BOTTOM OF SQUAT HOLD

WOD:

3 ROUNDS:

20 ALT JUMPING LUNGES

20 SITUPS

20 AIR SQUATS

REST 2 MINUTES BTW. ROUNDS.

CASH OUT:

15 DB UPRIGHT ROW (WEIGHT OR NO WEIGHT)

20 SUPERMEN

10 CAT COW EXERCISES

ACCUMULATE: 2:00 HOLD IN PLANK OR L

HW EQ: Metcon (Time)

HOME WOD EQUIPMENT:

WARM UP:

40 HIGH KNEES

10 COSSACK SQUATS

:30 BOTTOM OF SQUAT HOLD

WOD:

3 ROUNDS:

100′ DB FRONT RACK WALKING LUNGE

25 SITUPS

15 LATERAL BURPEES OVER DB

REST 3 MINUTES BTW. ROUNDS.

CASH OUT:

15 DB UPRIGHT ROW (WEIGHT OR NO WEIGHT)

20 SUPERMEN

10 CAT COW EXERCISES

ACCUMULATE: 2:00 HOLD IN PLANK OR L

CFK: Metcon (No Measure)

CFK HOME WOD:

Skill work: push-ups

-work on these max 2 minutes

Warmup: do musical movements

-play music then pause and choose a movement to do once music stops-

3 reps each

Suggestions:

Squats, push-ups, sit-ups, jumping jacks, side to side jumps

Wod:

Amrap in 5-8 minutes:

-If you have space to run to about 100 meters or :30 high knees

– 5 step jumps

-10 jumping jacks

PLAY A FUN GAME AS A FAMILY

KICKBALL WOULD BE GREAT

OR EVEN JUST PLAY CATCH

TUESDAY, MARCH 17TH 2020

CrossFit Fannin – CrossFit


Warm-up

400m Run

With an Empty Barbell:

5 High Pulls

5 Muscle Snatch

10 Snatch Balance (Catch in power position)

5 Muscle Power Snatch

5 High Hang Power Snatch

5 Power Snatch

Power Snatch (10×2)

Every :30 for 10 Minutes:

1 Power Snatch @ 80% of 1RM

*20 total reps. Focus on the strength in your pull as well as your footwork!

Metcon (Time)

5 Rounds for Time:

10 CTB (5/7 Bar muscle ups )

20 Handstand Push Ups

30 Ab Mat Sit Ups

40 Air Squats

Rest 1 Minute

25 Minute Time Cap

*You need to MOVE on this one to finish in 25 minutes. Limit your muscle ups to 1-2 good set and the HSPU to 2 good sets.

Scaling Options:

Muscle Ups – CTB- Burpee Pull Ups

HSPU – Double Dumbbell Push Press

HOME: Metcon (AMRAP – Rounds and Reps)

Warmup:

5:00

10 stair hops

10 air squats

5 inchworms

WOD:

400 meter run or 1:30 high knees(buy in)

Then amrap in 8:00 of:

20 Cossack squats

10 push-ups

Then after 8:00 cash out

400 meter run or 1:30 high knees

Cash out abs

2 rds:

1:00 plank hold

1:00 alt v ups

1:00 hollow rock or hold

1:00 dead bugs

Rest :30 btw rds

MONDAY, MARCH 16TH 2020

CrossFit Fannin – CrossFit


Warm-up

1,000m Row

1 Mile Run

*This is to be done at CONVERSATION PACE! Nice and easy. I just want everyone to get sweating. Stretch Hamstrings, Hips and calves when finished.

Metcon (4 Rounds for time)

Every 6 minutes for 24 Minutes(4 rds)

20/25 Calorie Row

*800m Run

*The 800 is 600 (Mexican + 200) you can run 200 first or last either way!

*The row should be a hard row. Focus on positioning and putting as much power into the rower as possible. Be efficient with your pull. If it takes you longer than 5 minutes, cut down the row to 15/20 Calories and/or the run to 600m.

HOME: Metcon (4 Rounds for reps)

Warm up:

60 jumping jacks

20 calf raises

10 dead bugs

Wod:

4 sets for max reps of:

1:00 Burpees

1:00 alt lunges

1:00 Russian twist (with or without weight)

1:00 mountain climbers

Rest 1:00 btw sets

Record reps each round ( will be 4 rd each for reps!)

*demos here:

https://www.youtube.com/playlist?list=PL8p64BRDl1hPlVOxY2vB8XIUf00e1yTUG

Cool down:

1:00 couch stretch

1:00 pigeon stretch

1:00 frog stretch

Kids : Metcon (No Measure)

Warm up with some super slow air squats ( 4 seconds) stand super hero tall 3 sets of 4 reps

Wod:

5 meter bear crawl

5 squats

5 sit-ups

5 meter crab walk back

Amrap for 3-5 minutes

FOR GAME TIME GO OUT AND PLAY A FUN GAME OUTSIDE AS A FAMILY!!!!

SATURDAY, MARCH 14TH 2020

CrossFit Fannin – CrossFit

UPDATES:

I have already been asked multiple times if we were gonna close the gym. Unless something drastically changes we have no plans of that. As always we ask that you follow common sense approach.

1. Use sanitizer when you enter the gym, which will be by the door.

2. After use of all equipment wipe it down with clorox and put back up.

3. Wash your hands if you sneeze or rub your nose, duh….

4. Stay home if you or someone close to you is sick, I will send you a home wod just text me….

Thank you for continuing to look after yourself and fellow gym members….

Warm-up

400 meter run

Metcon (Time)

120 double unders

80 Burpee Over Bar

40 Deadlifts (185/275)

120 Air Squats (Each! Synchronized)

80 Burpee Over Bar

40 Deadlifts (185/275)

120 Double Unders

80 Burpee Over Bar

40 Deadlifts (185/275)

Time Cap = 30 Minutes

*BOTH partners the air squats at the same time. The squats need to be synchronized! One person working at a time for the burpees, du, deadlifts. Pick a weight on the deadlifts that you can at least go sets of 5 touch and go every set.

If no deadlift go powerclean (105/145)

Scaling Options:

120 Double Unders – 2:00 of Double Under Practice – 240 Single Unders