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

FRIDAY, MARCH 13TH 2020

CrossFit Fannin – CrossFit


Warm-up

1,000m Row

*Every 250m, increase your stroke rate by 2-3 s/m. Start at 26 s/m

Metcon (6 Rounds for time)

Every 3:30 for 21 Minutes (6 Rounds):

250/300 meter row

15 Ab Mat Sit Ups

9 Push Jerks (95/135)(125/185)

*The goal here is to row 32-36 strokes per minute on your row. Hold that stroke rate for each interval. Push jerks should be fairly heavy but unbroken.

CASH-OUT

Cash Out:

3 Sets for Quality

10 Strict Pull Ups

10 Strict Handstand Push Ups (sub seated double dumbbell strict press)

THURSDAY, MARCH 12TH 2020

CrossFit Fannin – CrossFit


Warm-up

2 Rounds:

15 Calorie Bike/ski/row

50 Single Unders

15 Tempo Goblet Squats (light)

Back Squat (10×2)

Every 1:30 for 15 Minutes:

2 Tempo Back Squats

*10 sets! 4-5 seconds on the way down. Go around 70% here. Keep your speed on the way up.

Metcon (Time)

3 Round for Time:

25 Wall ball (14/20)

50 Double Unders

200 meter run

50 Double Unders

25 Air Squats

50 Double Unders

Rest 2 Minutes

22 Minute Time cap

*Each round should be in the 5-7 minute range ideally.

Scaling Options:

50 Double Unders – 1:00 of Double Unders -100 Single Unders

WEDNESDAY, MARCH 11TH 2020

CrossFit Fannin – CrossFit


Warm-up

400m Run

15 Pass thrus

15 Kip Swings

15 Hollow Rocks

15 Push Ups

Bench Press (5×5)

Bench Press (20-25 Minutes)

5×5 @ 75% of 1RM

*Same weight for all 5 sets. Rest 2ish minutes between each set

Metcon (Time)

For Time:

1 Mile Run

Then,

7 Rounds:

20/25 Push Ups

3/5 Bar Muscle Ups

25 Minute Time Cap.

*1 Mile run buy in! This is a tough workout but chip away at these rounds. If you can’t do more than 4-5 push ups per set, raise your hands on a bench or box to make them manageable.

Scaling Options:

3/5 Bar Muscle Ups – 6-10 Toes to Bar (1-2 good sets)

TUESDAY, MARCH 10TH 2020

CrossFit Fannin – CrossFit


Great job everyone on the repeat!!!

Warm-up

500m Row

10 Leg Swings Each Leg

1 Minute Hamstring Stretch each Leg

10 Goodmornings (pvc or barbell)

500m Row

Deadlift (5×5)

Deadlifts (25 Minutes)

5×5 @ 75-80%

*Use the same weight for all 5 sets. These should be touch and go reps!

If no deadlift you can go powerclean and Powersnatch but go by singles instead of touch n go

Power month (5 Rounds for time)

5x100m Row

**NEW MOVEMENT OF THE MONTH: The new movement of the month is more of a concept over a movement

this month. We will be focusing on “GENERATING POWER”. The focus of the month will be focusing on transferring power efficiently from our lower to upper body and/or core to extremity. We will be doing some shorter, faster, more power oriented workouts this month. Our test and retest will be the 500m Row Time Trial. We did this 2 weeks ago. Any member who didn’t do it 2 weeks ago should make it up today instead of the 5x100m. We will retest at the end of the month. For the 5x100m Row, these are all out efforts. Rest a minute after each set or alternate in a team of 3-4 people. Record each time and then add up all 5 times for your total time at the end!

I will use 5 separate sections for recording

UPDATES:

Puori orders are here today!!!

MONDAY, MARCH 9TH 2020

CrossFit Fannin – CrossFit


UPDATES:

We’ve updated the gym again!!!!

We added cubbies above boxes for your stuff during class. Please don’t leave your things inside them after class. If you wanna leave your things please use the locker room!

Also please continue to help us keep the gym clean. If you bring bottles etc please take them with you or throw them away. And please put equipment up after use: abmats, boxes, metal dbs, mats etc, thank you!

Warm-up

1 Minute Bike

1 Minute Row/ Ski

1 Minute Pigeon Each Leg

1 Minute Squat Hold

1 Minute Twisted Cross Each Arm

Overhead Squat (1×1)

Overhead Squat (20 Minutes)

1 Rep Max

*Movement of the Month Re-Test! Go from a rack. I recommend using a behind the neck split jerk to get the weight overhead.

Repeat whatever movement you did at beginning of month

Metcon (Time)

4 Rounds for Time:

10HSPU ( Strict Handstand Push Ups)

10 Power Cleans (105/155)

50 Double Unders

15 Minute Time Cap

*This should be a 10ish minute workout. Scaling options below. Here is the kicker of this workout THE POWER CLEANS MUST BE 10 TOUCH AND GO EACH ROUND! If you drop the bar after rep 8, that’s a NO REP and you’re back to 0. Pick your weight appropriately.

Scaling Options:

10 Strict HSPU -10 Kipping HSPU -20/15 Push Ups

50 Double Unders -1:00 of Double Unders -100 Single Unders

SATURDAY, MARCH 7TH 2020

CrossFit Fannin – CrossFit


UPDATES:

Remember if your helping Coach Thigpen with weightlifting competition arrive btw 9:15-9:30 in old gyms weight room!

Warm-up

2 rounds:

200 meter run

10 box jumps

10 goblet squats

10 pass thrus

Metcon (Time)

With a Partner, For Time complete a deck of cards:

Heart- 100 meter run

Spade- Burpee

Diamond-DB 1 arm powersnatch (35-50)(55-70)

Club- Box Jumps (20/24)(24/30)

Ace-11

Face-10

Joker-800 run or 1,000 row

Rx+ both complete 1,600 run or 1,600 row

Share this: