THURSDAY, JANUARY 16TH 2020

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

:20 Bike Easy

:20 Bike Sprint

10 Air Squats

10 Push Ups

Power Clean (10×1)

10 Minute EMOM:

1 Power Clean

*These should be heavy today. Shoot for 80-90%. You are more than welcome to add weight as you go through this as long as your form stays together. Focus on positioning in your catch. Feet Flat, Hips back, feet shoulder width apart.

Change 10×1 if you choose to Load but still starting at 80%

Metcon (Time)

4 Rounds for Time:

10 Bench Press (85/145)(125/185)

10 Hang Power Cleans (125/205)

*Alternate Rounds with a partner for 4 rounds EACH!

*Do this with a partner. This is a challenging workout if you pick the right weights. Both should be heavy, unbroken sets!

CHANGE THE WEIGHTS TO MEET YOUR NEEDS!

H-WOD: Metcon (AMRAP – Rounds and Reps)

HOME WOD IF YOU CANT MAKE IT IN…

3 rounds:

5 Inchworms

20 Air Squats

20 Bicycle Kicks

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Push Ups

20 Chair Step Ups (Total)

20 Alt Leg V-Ups

Cool down:

2 rounds:

20 Hip Bridges (2 sec pause at top)

10 Deadbugs

20 Clam Shells (R/L)

WEDNESDAY, JANUARY 15TH 2020

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

:90 Bike

60 Single Unders

-1 Minute Couch Stretch Each Leg

-1 Minute Banded Front Rack Stretch each Arm

https://youtu.be/WPJ4gxir_tE

-2 Minute Frog Stretch

https://youtu.be/ifk3DSOCIIs

DO WARMUP PRIOR TO CLASS STARTING

Front Squat (1×1)

Front Squat (20 Minutes)

5-3-1-1-1

*Work up to a heavy single for the day!

Metcon (Time)

For Time:

100 Double Unders

-Then-

3 Rounds:

30 Ab Mat Sit Ups

10 Front Squats(85/145) (125/185)

-Then-

100 Double Unders

15 Minute Time Cap

*The front squats should be CHALLENGING sets of 10 unbroken. From the floor.

Scaling Options:

100 Double Unders – 2:00 of Double Unders – 200 Single Unders

TUESDAY, JANUARY 14TH 2020 HP

CrossFit Fannin – HOME PROGRAMMING

Warm-up

TUESDAY, JANUARY 14TH 2020

CrossFit Fannin – CrossFit

Warm-up

500m Row

2 Rounds:

10 Pass thrus

10 Tempo Strict Press (empty bar)(3 sec on the way down)

10 Banded Rows

*https://youtu.be/Mn9FjxF74lQ

Shoulder Press (1×1)

Strict Press (20 Minutes)

5-5-3-3-1-1

*Work up in weight each set finishing with a good heavy single for the day. Do 4 weighted strict pull ups after each set. If regular pull ups are hard enough get 4 good reps there or use a band!

Metcon (Time)

For Time:

21-18-15-12-9

Burpees

Toes to Bar

*Complete this with a partner for time EXCEPT you are going to alternate rounds 1:1. You do 21/21 then your partner does 21/21, back and forth down to 9/9 each. One partner working at a time.

Scaling Options:

Toes to Bar – Work on maintaining your kip getting your toes as high as you can – knees as high as possible

MONDAY, JANUARY 13TH 2020

CrossFit Fannin – CrossFit

Warm-up

1:00 Bike

15 Goodmornings (pvc)

1:00 Bike

10 Single Leg Romanian Deadlifts (kettlebell)

1:00 Bike

5 Inchworms + 2 Push Ups

Metcon (Time)

5 Rounds For Time:

15/20 Calorie Row

30-25-20-15-10

Deadlifts (125/185)

*ALTERNATE ROUNDS WITH A PARTNER! Rest 1:1 each round with a partner. You do 20 cal/ 30 deadlifts then your partner does 20 cal/ 30 deadlifts, then 20/25, 20/25, all the way down to 20/10. Scale the weights accordingly so that no round takes more than 3 sets on the deadlifts.

*if no deadlifts rx will be 26s/35s double kb squats

CASH-OUT

Cash Out:

3 Sets for Quality

:30 Hanging L-Sit ***

20 Deficit Push Ups

***2 person spot I want everyone in hanging L

SATURDAY, JANUARY 11TH 2020

CrossFit Fannin – CrossFit

Warm-up

400m Run

*Focus on Hips, hamstrings and shoulders!

Group stretch

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

12/10 Calories on a Machine

6 Toes to Bar

6 Overhead Squats (65/95)(95/135)

*Alternate rounds with a partner 1:1. One person working and doing a WHOLE ROUND while the other partner is resting. The OHS should be unbroken. From the ground!

Scaling Options:

Toes to Bar – Knees to Chest – V-Ups

FRIDAY, JANUARY 10TH 2020

CrossFit Fannin – CrossFit

Warm-up

1 Minute Row

1 Minute Bike

1 Minute Ski

L-Sit: Metcon (Time)

JANUARY MOVEMENT OF THE MONTH: CORE

For Time:

Max L-Sit Hold

*Pick an option of an L-Sit that you can hold for a minimum of :10, but hopefully a little longer. Use parallettes if you can,if not, you can use two 20″ boxes. When using Parallettes, try putting a 45# plate under your heels to keep your feet above. From there you can try it with no plate. You can also do a tuck hold (I call them “h-Sits” lol) with your knees bent and held higher than your hips. Record your time for this. A good goal for this would be to hold for about :10 longer! I will be incorporating extra core work into our workouts and cash outs this month. Time to get everybody a 6-pack!

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP, With a Partner:

100 Burpees

80/100 Calorie Row

200×3 each person (6 total)

* I recommend alternating in quick sets of 10 calories back and forth with your partner.

CASH-OUT

3 Rounds for Quality:

15 Deadlifts (155/225)

20 V-Ups

50’ Handstand Walk (:30 Handstand Hold/ :45 Plank Hold)

*You should have about 15 minutes at the end of class for this!