THURSDAY, MARCH 14TH 2018

CrossFit Fannin – CrossFit

Warm-up

7- 10 Minutes on any machine (Damper 1)

-Stretch-

* 10-15 minutes class stretch

Metcon (AMRAP – Reps)

20 Minute Alternating EMOM:

10/13 cal row

40 Double Unders

8 Burpees

5 Power Snatch (65/95)(95/135)

*This workout is just to move around and get ready for tomorrow. You can make this as hard or easy as you want. Make it harder by trying to get each movement done as fast as you can in the minute. Pick a weight on the snatches to focus on technique. Work no longer than :45 of every minute so that you have at least :15 to rotate and get ready for the next movement. For larger classes, start on different movements.

WEDNESDAY, MARCH 13TH 2019

CrossFit Fannin – CrossFit

Warm-up

4 Minutes on a Machine (:30 Easy/ :30 Hard)

Then, 2 Rounds:

15 Push Ups

3 Rope Pulls

Metcon (Time)

5 Rounds for Time:

200 Meter run

25 Hand Release Push Ups

3 Rope Climbs

Rest 2 minutes

Scaling Options:

3 Legless Rope Climbs – 3 Rope Climbs – 5 Rope Pulls – 3/4 reps Strict Pull Ups (use a band if needed)

CASH-OUT

Cash Out:

3 Sets for Quality:

8 False Grip Ring Pull Ups

12 Strict Ring Dips

*Working on elements of the muscle up! Try to pull the rings to your chest on the pull ups. Use bands for assistance on both movements if needed.

Or pull-ups + bar dips same number

TUESDAY, MARCH 12TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

200m Run

10 Goblet Squats (3 sec down)

10 Kettlebell Swings

Back Squat

10 Minute EMOM:

3 Back Squats @ 60% of 1RM

*10 minutes to warm up and work up to 60% of your max back squat. Then, once everyone is ready, we will set a clock and you will complete 3 reps on the minute focusing on speed on the way up. These shouldn’t feel too heavy. Just touching some weight to maintain some strength through the Open.

Metcon (AMRAP – Reps)

“Tabata” (:20 ON/ :10 Off x 8 Sets)

Row (meters)

1 Minute Rest

“Tabata”

Kettlebell Swings (53/70)

1 Minute Rest

“Tabata”

Burpees

*Score is total reps for each movement. 14 Minutes total. 4 minutes on each movement before resting for 1 minute and then starting the next movement.

MONDAY, MARCH 11TH 2019

CrossFit Fannin – CrossFit

Warm-up

:00 Single Unders

15 PVC Pass thrus

10 Ankle rolls each direction, each leg

1:00 Single Unders

15 PVC Pass thrus

:30 Calf Stretch Each Leg

2 Minute AMRAP:

Max Reps Double Unders

*We are testing out our movement of the month! We had a lot of success this month. Let’s try to beat our previous score!

Metcon (Time)

For Time:

30 Muscle Ups (ring or bar) OR

50 Pull Ups

10 Minute Time Cap

*This is our NEW MOVEMENT OF THE MONTH! Muscle ups and pull ups! 10 minute cap on this test. If you do not have muscle ups yet, you should be working on 50 pull ups! If you don’t have unassisted pull ups, use a band or 50 inverted rows with your legs straight and chest touching the bar.

Power Clean (10×3)

10 Minute EMOM:

3 Power Cleans

*Do these at 75-80% of your 1RM. Go as heavy as you can for this. These should be done as 3 singles. This is the last piece for the day.

SATURDAY, MARCH 9TH 2019

CrossFit Fannin – CrossFit

Metcon (Time)

“DECK OF CARDS”

HEART- 100 METER RUN

CLUB- WALL BALL (14/20)

DIAMOND- DEADLIFTS (125/185)

SPADE-WEIGHTED SITUPS(25/35)

-WITH A PARTNER COMPLETE A FULL DECK OF CARDS

JOKER 800 RUN/1,000 ROW

FACE-10

ACE-11

FRIDAY, MARCH 8TH 2019

CrossFit Fannin – CrossFit

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Metcon (AMRAP – Rounds and Reps)

15 minutes amrap of:

10 overhead squats (55/85)

10 box jumps

10 shoulder press (55/85)

2019 CROSSFIT OPEN

If your doing the open just work on mobility or rowing. I wouldn’t do the alternative wod.

Otherwise this looks like a good one. We will run heats about the same as the last 2 weeks. Just come in make sure you get loose and I will go over all the details with all groups.

THURSDAY, MARCH 7TH 2019

CrossFit Fannin – CrossFit

Warm-up

200m Run

20 Air Squats

200m Run

15 Box Jumps (step Down)

200m Run

10 Single Leg Lateral Step Ups each leg

Back Squat (5×4)

Back Squat (25 Minutes)

5 x 4 @ 75% of 1RM

*This shouldn’t be super heavy. Work on making each rep as smooth as possible throughout and add some explosiveness and speed on the way up out of the bottom. If you can’t move it with a little bit of speed coming out of the bottom, then lower the weight to 60-65% and keep some speed on the bar! Working on developing some force here.

Metcon (4 Rounds for reps)

Every 5 Minutes for 20 Minutes:

500m Row

15 High Box Jumps

Max Reps V ups

*Your score is your total number of v ups throughout the whole workout. No rest between rounds, hop right back on the rower. Box Jumps should be done as singles or its too low!