SATURDAY, SEPTEMBER 7TH 2019

CrossFit Fannin – CrossFit

Metcon (Time)

WITH A PARTNER COMPLETE A

“DECK OF CARDS”

HEART- 100 METER RUN

SPADE- WEIGHTED SIT-UPS (25/35)

DIAMOND- TTB

CLUB- POWERCLEAN AND JERKS (85/125)

ACE-11

FACE-10

JOKER- 800 RUN/1,000 ROW

RX+ BOTH DO JOKERS

FRIDAY, SEPTEMBER 6TH 2019

CrossFit Fannin – CrossFit

Warm-up

1:00 Bike or row

15 Air Squats

1:00 Bike or row

:30 Calf Stretch each leg

1:00 Bike or row

1:00 Couch Stretch each leg

Back Squat

Back Squat (20-25 Minutes)

3-3-3-6+

*Work up to something heavy for 3. Then drop weight and complete a good set of 6+ reps (no more than 10) at a lighter weight. Drop set should be 80-90% of what you hit for your 3 rep for the day.

Record drop set in the box

Metcon (Time)

10 Rounds for Time:

150 meter run

1 Rope climb (Legless Rope Climb)

Scaling Options:

1 Legless Rope Climb -1 Rope Climb -3 Strict Pull Ups

THURSDAY, SEPTEMBER 5TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

Mixed Grip Walk 100’

*Hold 2 dumbbells or kettlebells. Walk 50’ With one arm locked out overhead and one arm carrying the dumbbell in the suitcase position, switch arms for the other 50’.

With an empty barbell:

10 Strict Press + 10 sec hold overhead

10 Push Press

10 Push Jerk

2 push press + 2 push jerks (5×4)

5 Minute EMOM:

2 Push Press + 2 Push Jerk

*Go by feel here. The 2 push press should be somewhat challenging and the push jerks should be a bit easier. Do all 5 sets at the same weight.

Metcon (4 Rounds for time)

Every 5 Minutes for 20 Minutes:

400m Run

15 Shoulder to Overhead (95/135)

3/5 Bar Muscle Ups

*If the clock catches you it becomes an amrap. Pick a weight on the shoulder to overhead where you can knock the 15 reps out in one or 2 sets. The sub for muscle ups is 3/5 Burpee CTB PULLUPS- Burpee Pull Ups. Work for your rest

Scaling Options:

3/5 Muscle Ups -3 Burpee CTB or Reg Pull Ups

Or 5 burpee CTB or reg pullups

Record time each round or your amrap if caught by clock

WEDNESDAY, SEPTEMBER 4TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

1:00 Bike or Row (:30 Easy/ :30 Hard)

10 Push Ups

Metcon (Time)

With a Partner, 2 Rounds for Time:

800 meter run (Together at same time)

100 Kb ab twist (35/53)* feet off ground

100 Burpees

*BOTH partners running at the same time. Break up the twist and burpees between the two partners so one person is working and one is resting. The run is the only thing you each do at the same time

TUESDAY, SEPTEMBER 3RD 2019

CrossFit Fannin – CrossFit

Warm-up

1:00 Couch Stretch each Leg

https://youtu.be/eoPmgjyj9-Q

1:00 Squat Hold

200m Run

15 Air Squats

200m Run

15 Air Squats (heels on PVC)

200m Run

15 Air Squats (toes on PVC)

Hang Clean (10×2)

Every :30 for 10 Minutes:

1 Hang Squat Clean @ 65% of 1RM

*65-70% should be the range here. Something moderately heavy but still something you can work on your footwork and speed under the bar.

Metcon (AMRAP – Reps)

In 10 Minutes do:

32/40 Calorie Row Buy In:

With Remaining Time:

2-4-6-8-10-12-14-16…

Dumbbell Thrusters (35/50)

15 abmat sit-ups (after every set)

*The buy in is done only once! Shy on the lighter side for the Dumbbell thrusters today so you can stay unbroken for most of the workout! Sit-ups are done after each set of dbs

*SCORING TOTAL REPS ABMATS PLUS DBS

MONDAY, SEPTEMBER 2ND 2019

CrossFit Fannin – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Compare to 9/4/17!!

SCHEDULE

9:30 am only today

SATURDAY, AUGUST 31ST 2019

CrossFit Fannin – CrossFit

Warm-up

200m Run

10 Pull Ups

200m Run

10 Box Jumps

200m Run

10 Burpees

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP, With a Partner:

10/12 Calorie Bike /Assault Bike/ Ski/ Row

10 Pull Ups

8 Burpee Box Jumps (20/24)

*Alternate ROUNDS with a partner

*You can use any machine! One person does a WHOLE ROUND while the other partner rests. Once partner one is done the BBJ, partner 2 starts their round on the machine. Use a band if needed on the pull ups, or do inverted rows.