SATURDAY, NOVEMBER 3RD 2018

CrossFit Fannin – CrossFit

Metcon (Time)

WITH A PARTNER COMPLETE A

“DECK OF CARDS”

HEART-Stationary lunge

SPADE-150 meter run

CLUB-KB true pushups

DIAMOND- Wall Balls (14/20)

FACE CARD-10

ACE-11

JOKER- 800 run/1,000 row

Each person draws a card and you perform that movement until the full deck is complete!!!

FRIDAY, NOVEMBER 2ND 2018

CrossFit Fannin – CrossFit

Warm-up

“Team USA Rowling”

In a team of 2; The object of the game is to race to 1,000m on the rower. One person rows at a time, alternating every 100m. The rower must be stopped every 100m. The hundred-meter mark equals zero (100, 200, 300…). If you land on the zero-mark, switch partners and keep rowing. Anything over or under the hundred-meter mark results I points (ex. 103 = 3 points, 798 = 2 points, etc.) With those points, that athlete must do double the number of air squats and then tag their partner before their partner may start rowing. Have Fun

Back Squat (1×5)

Back Squat

5 Rep Max

*Hit something 5-10lbs heavier than your 5 rep last week

1×12 @ 75%

*This should be 75% of your 5RM from the day. This should be one good set!

Metcon (Time)

5 Rounds for Time:

8 Power Clean and Push Jerk (95/135)

6 ctb pullups (rx+ 3 Muscle Ups)

15 Minute Time Cap

Modifications:

3 muscle ups-6 ctb pullups-6 pullups – 6 ring rows-6 jumping pullup

THURSDAY, NOVEMBER 1ST 2018

CrossFit Fannin – CrossFit

Warm-up

JUMPS:

FRONT/BACK, LATERAL, JUMPING JACKS ALL 25 EACH

*STRETCH ANYTHING THAT HURTS!

LINE DRILLS AS GROUP

Metcon (Time)

3 ROUNDS FOR TIME OF:

1,000 METER ROW

600 METER RUN

1:00 PLANK HOLD (RX+ 100′ HANDSTAND WALK)

*WORK ON HOLDING A CONSISTENT PACE THROUGHOUT THE WORKOUT. FOCUS ON YOUR BREATHING DURING THE HOLD IF YOUR NOT HS WALKING.

Modifications:

500 meter row

400 meter run

WEDNESDAY, OCTOBER 31ST 2018

CrossFit Fannin – CrossFit

Warm-up

2 minutes on a machine

with 2 x 5 lb plates

10 front raises

10 lateral raises

10 rotator cuff

10 strict press

Bench Press (5-5-5-5-5)

your choice on load-work up to a heavy set of 5 or can do 5×5 all at same weight

Metcon (Time)

10 rounds for time of:

5 bar dips

5 burpees

1 rope climb

modifications:

dips-light band-btw boxex (with foot/heel placement dictates difficulty)

rope climb-1/2 way up-5 strict pullups(band if needed)-rope pull to stands/knotted rope

*15 minute time cap

TUESDAY, OCTOBER 30TH 2018

CrossFit Fannin – CrossFit

Warm-up

:30 Easy/ :30 Hard on a Machine

10 Single Leg Deadlifts (one kettlebell)

:30 Handstand or Plank Hold

Deadlift (4×3)

Deadlift (20 Minutes)

4 x 3 @ 85% of 1RM

*We are in week 10 of our deadlift program. We are getting close to finishing up and testing our max. These should be touch and go reps. All at the same weight.

Metcon (AMRAP – Reps)

18 Minute Alternating EMOM:

1 Minute Max Reps Handstand Push Ups

1 Minute Rest

1 Minute Max Calorie Row

1 Minute Rest

1 Minute Max Reps Double Unders

1 Minute Rest

*Score the total number of reps for each movement. Work for the full minute!

Scaling Options:

Handstand Push Ups – Push Ups

Double Unders – Single Unders

MONDAY, OCTOBER 29TH 2028

CrossFit Fannin – CrossFit

Warm-up

5 Minutes on a Machine (:30 easy/:30 hard)

With an empty barbell:

10 Muscle Snatch

10 Overhead Squats

10 Snatch Balance

10 Snatch

Snatch (10×1)

Snatch (20-25 Minutes)

1-1-1-1-1-1-1-1-1-1

*Work up in weight each set, but your goal for the day is to try and accumulate 10 MADE SINGLES above 75% of your 1RM during this session. If you feel good, work up in weight, if you don’t feel like you can add, then work on speed and technique around 75-80%.

Metcon (Time)

5 Rounds for Time:

8 Toes to Bar

8 Pull Ups

200 meter run

1 Minute Rest

SATURDAY, OCTOBER 27TH 2018

CrossFit Fannin – CrossFit

Warm-up

400 meter run

Then

Group Stretch

Metcon (AMRAP – Rounds and Reps)

Partner “Saman”

20 Minute AMRAP:

Partner 1: 400m Run

Partner 2: 13 Deadlifts (125/185)

​​17 Wall Ball (14/20)

*One partner is running while the other partner is doing the deadlifts AND wall balls. Once both partners are finished what they are working on, they switch movements. Try to go as unbroken as possible on the deadlifts and wall balls.

FRIDAY, OCTOBER 26TH 2018

CrossFit Fannin – CrossFit

Warm-up

400 METER RUN

WITH A PVC:

10 PASS THRUS

10 OVERHEAD SQUATS

WITH A BARBELL:

5 HIGH HANG HIGH PULLS

5 MUSCLE SNATCH

5 OVERHEAD SQUATS

5 SNATCH BALANCE

5 HIGH PULLS

5 SNATCH

Snatch (EMOM FOR 10 MINUTES x 1 REP)

COMPLETE 1 SNATCH EVERY MINUTE FOR 10 MINUTES AT 75%-80%

*This is 10 good lifts at your 75-80%. YOU SHOULDN’T MISS ONE LIFT! The goal of this is simply to build confidence at a moderately heavy single weight. Pick a weight that is heavy buy you can work on technique and speed through the lift.

Metcon (Time)

5 Rounds for Time:

5 Power Snatches (95/135)

12 Toes to Bar

40 Double Unders

1 Minute Rest

*Rest 1 minute after each round. Pick a weight for the power snatches that you can stay TOUCH AND GO! I want you to work on keeping tension and staying in a good position as you lower the bar down to touch the floor. We want to try and get this same tension as we pull the bar from the floor in a heavy lift and I want you guys to feel it and practice it!

Modifications:

Powersnatch: Hang/ loading

Toes to bar: knees to chest/V-ups/situps

Double unders/20 DU/ 80 singles/40 singles

THURSDAY, OCTOBER 25TH 2018

CrossFit Fannin – CrossFit

Warm-up

3:00 on any Machine

-Spend 10 Minutes Stretching. Target the legs specifically, calves, hamstrings, quads, hips.

Back Squat (1×5)

Back Squat (20-25 Minutes)

5 Rep Max

Then,

1 x 10 @ 75% of 5RM

Focus on speed out of the hole and positioning in the squat. Work up to a 5RM for the day. After that, drop to 75% of what you hit and do one good set of 10.

Metcon (Time)

For Time:

55/70 Calorie Row

600m Run

50 Burpees

* Burpees must open hips

Hands above head and jump

WEDNESDAY, OCTOBER 24TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:00 Bike/ Row

15 Air Squats

With a Jump Rope:

10 Singles Right Foot

10 Singles Left Foot

10 Single Unders

10 Double Unders

Metcon (AMRAP – Reps)

24 Minute Alternating EMOM:

Max Calorie Row

1 Minute Rest

Max Reps Double Unders

1 Minute Rest

Max 50 meter sprints

1 Minute Rest

Max Reps Air Squats

1 Minute Rest

*Score your number of reps for each movement! Try to maintain the same amount of reps each round. Work hard for the full minute knowing that you have a minute rest after each round. 3 single unders = 1 Double Under!

TUESDAY, OCTOBER 23RD 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

With an empty barbell:

10 High Pulls

10 High Hang Muscle Snatch

5 Pause Overhead Squats

5 Snatch Balance

5 High Hang Snatch

5 Snatch

Snatch (2-2-2-2-2)

*Stating at 65-70% of your best snatch single. Complete 2 reps, dropping the bar between reps. Add 5-10 lbs and repeat until you have hit a heavy set of 2 for the day. Rest as needed between sets. Make sure you rest enough so you can hit each set with intensity. Make small jumps so you get plenty of sets here.

Metcon (Time)

6 Rounds for Time:

With a partner:

12 Push Jerk (95/135)

4 Bar Muscle Ups

*Alternate rounds with a partner. So 3 total rounds each. The push jerks should be unbroken or as close as possible!

NUTRITION

HERE IS THE LINK INFO FOR THE ZONE, MOSTLY USE FOR BODY SIZE AND PORTIONS OF PROTEINS, CARBS, AND FAT.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

IF YOU HAVE ANY QUESTIONS ABOUT ANYTHING JUST LET ME KNOW!!

MONDAY, OCTOBER 22ND 2018

CrossFit Fannin – CrossFit

Warm-up

3 Minutes on a Machine

3 Rounds:

5 Dumbell Snatch Each Arm (light)

10 Single Leg Deadlifts Each Leg (one Kettlebell, Light)

Deadlift (4×5)

Deadlift (25 Minutes)

4 x 5 @ 80% of 1RM

*This is the third cycle of our deadlift program. We are getting close to the end! These should be starting to feel heavy, but you should also feel like youre getting stronger!

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Dumbell Alt Power Snatch (50/70)

10 Toes to Bar

*The Dumbell snatch is 5 each arm. You should able to do 5 reps at a time unbroken, so chose your weight accordingly. Normal scaling on toes to bar.

Scaling Options:

10 Toes to Bar -10 Knees to Chest – 10 V-Ups – 10 Sit Ups

NUTRITION

Okay gonna keep this challenge super simple.

1. Pick your own challenge partner!

2. Challenge will be 4 weeks.

3. There will be a penalty each week; week 1- 1 mile run

4. We are gonna follow typical nutrition guidelines

5. Zone proportions should be followed.

6. The biggest questions always asked are can we have these:

cheese, yogurt, creamer, diary in general! The answer to this is gonna be you are your partner work out what you wanna do here!

It needs to be limited like maybe 1-2 times per week for success.

7. But the common sense things are no sweets, junk, sodas, processed foods etc!

OUR CHALLENGE WE WILL DO TO

KICK OFF 2019 WILL BE SUPER STRICT WITH NO EXCEPTIONS

OUTSIDE OF COFFEE AND GREEK

YOGURT, SO PREPARE FOR THAT. AND USE THIS ONE FOR JUST A TRIAL RUN AND BASICALLY PRACTICE.