SATURDAY, OCTOBER 5TH 2019

CrossFit Fannin – CrossFit

Metcon (Time)

WITH A PARTNER COMPLETE A

“DECK OF CARDS”

HEART- 100 METER RUN

SPADE- HSPU

DIAMOND- KB SWINGS (35/53)

CLUB- DOUBLE SITUPS

ACE-11

FACE-10

JOKER- 800 RUN/1,000 ROW

RX+ BOTH RUN 1600 OR ROW BOTH JOKERS

MODIFICATIONS:

HSPU-SHOULDER PRESS DB’S OR BAR


2019 CROSSFIT OPEN

It’s that time of year again! The open is usually in March but they

changed it this season to October

10th. So just like last year CFF will participate starting October 11th. So 5 Friday’s will be dedicated to the open. The wod’s will always be scalable and for everyone. And just like last year you can pay the $20 to CF or you can donate to the gym to purchase some new equipment (which we will vote on!)

SIGN UP IS ON WHITEBOARD; DO NOT AVOID THIS BC YOU THINK YOU CAN’T DO IT. ITS NO DIFFERENT THAN A REGULAR DAY JUST GET TO BUY SOMETHING COOL AT THE END!!!

Here is a Friday scenario:

12 people are in class:

I will warm you up and go over wod in detail and standards.

Then we will run 2 heats: You will either wod or count then switch !

Here is a little more info from the crossfit open website: https://open.crossfit.com/

FRIDAY, OCTOBER 4TH 2019

CrossFit Fannin – CrossFit

2020 CROSSFIT OPEN

It’s that time of year again! The open is usually in March but they

changed it this season to October

10th. So just like last year CFF will participate starting October 11th. So 5 Friday’s will be dedicated to the open. The wod’s will always be scalable and for everyone. And just like last year you can pay the $20 to CF or you can donate to the gym to purchase some new equipment (which we will vote on!)

SIGN UP IS ON WHITEBOARD; DO NOT AVOID THIS BC YOU THINK YOU CAN’T DO IT. ITS NO DIFFERENT THAN A REGULAR DAY JUST GET TO BUY SOMETHING COOL AT THE END!!!

Here is a Friday scenario:

12 people are in class:

I will warm you up and go over wod in detail and standards.

Then we will run 2 heats: You will either wod or count then switch !

Here is a little more info from the crossfit open website: https://open.crossfit.com/


Warm-up

:30 ON/ :30 Off on a Bike

10 Tempo Air Squats (3 sec down, 3 sec pause at bottom)

10 Tempo Air Squats holding a 25/15# plate (3 sec down, 3 sec pause at bottom)

1:00 Couch Stretch each leg

Back Squat (5×5)

Pause Back Squat (30 Minutes)

5×5 reps

*3 Second pause at the BOTTOM of each rep. This is our squat work for today! Should help strengthen the bottom position of our squat and our strength which should in turn improve our air squats. All 5 sets at the same weight. No percentage today. Go by feel and pick a good weight for 5 challenging sets of 5.

CASH-OUT

Deficit Push Ups (4/2″)

3x 20

* https://youtu.be/KadL9HpmWSg

Break these up as needed and focus on QUALITY! Hands on 45/25# plates

3×20 Inverted Rows

*These should be superset with each other and done during the last 10-15 minutes of class. No “Workout for time” today, just some good strength work

THURSDAY, OCTOBER 3RD 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

20/15 Calorie Ski

4 Rope Pulls

As a group:

Chin over Bar Holds

3 x 20 Seconds

Double Kettlebell or Dumbbell Overhead Holds

3 x 40 Seconds

Plank Hold (top of push up)

3 x 60 Seconds

*BREATHE! We will Perform each one of these 3 movements into a 3-round session of static strength work. (Alternating movements/not doing same in a row)Work in staying in a solid hollow body position. Work on locking the arms out and pulling your rib cage down for the OH hold.

Metcon (Time)

4 Rounds for Time:

400m Run

15/20 calorie row

7 ttb + 7 pullups

*Move at a steady pace. If needed stagger the start by 2 minutes!

Scaling Options:

7 Toes to Bar + 7 Pull Ups- 7 knee ups + 7 pullup modifications

WEDNESDAY, OCTOBER 2ND 2019

CrossFit Fannin – CrossFit

Warm-up

1:00 Couch Stretch each leg

:30 Calf Stretch Each Leg

1:00 Spiderman Stretch each leg

10 Walking Lunges each leg with hug knee to chest between each rep

Leg Swings x 10 each direction

Deadlift (4×5)

Deadlift (20-25 Minutes)

4×5@ 80% of 1RM

*All 4 sets at the same weight. Touch and go! Rest 90 seconds between sets.

**drop if needed on back

Metcon (Time)

5 Rounds for Time:

10 Alternating Arm Dumbbell Powersnatch

15 Wall Ball (14/20)

20 Ab Mat Sit Ups

*This should take between 12-16 minutes. The DB snatches should be heavy. 5 each arm. Go a little heavier than your comfortable with. Wall Balls should be unbroken.

Enter in DB weight go challenging here

TUESDAY, OCTOBER 1ST 2019

CrossFit Fannin – CrossFit

Warm-up

3:00 on a Machine

Wrist Stretch

Front Rack Stretch

10 Hang Power Cleans (barbell)

Hang Power Clean (5×3)

Hang Power Clean (15 Minutes)

5 x 3

*Rest 1 minute between each set. These should be strung together in a row. Pick a moderately heavy working weight for this and do them all at the same weight.

Metcon (Time)

With a Partner, For Time:

100-80-60-40-20

Calorie Row or Bike

Push Ups

V-ups

Time Cap = 30 Minutes

*Break up the work as you wish. I recommend going 10 cal at a time on the row and either sets of 5 or 10 on the push-ups .

Scaling Options:

V-ups-situps

Push Ups – Push Ups with hands on a

box or bench

UPDATES:

Sorry 8:15 and afternoon I completely skipped the squats we

can make those up today

“Tabata” (:20 ON/ :10 OFF x 8 Rounds)

Air Squats

*REST AT THE BOTTOM! We are still working on building capacity in our squat. We are making this a step more challenging than last week! See if you can get close to your number of squats from last week! This is HARD!

MONDAY, SEPTEMBER 30TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

2 Rounds:

10 Pass thrus

10 Strict Press (barbell)

2 Rounds:

10 Kip Swings

5 Pull Ups

Metcon (AMRAP – Reps)

20 Minute, Alternating Minute EMOM:

12/15 Calorie Row

7 Strict Press

200m Run

10-15 Pull-ups

*Pick a weight you can do 7 strict press unbroken but is challenging! For the pull ups, do anywhere between 10-15 reps in no more than 2 sets. Do not work for more than :40 for any movement except the run. I want you to feel like you are strong in each movement, not just hanging on for dear life!

This is 5 total rounds. Enter in total reps and weight loads in box

SATURDAY, SEPTEMBER 28TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

15 Calories on a Machine

15 Push Ups

15 Air Squats

10 Calories on a Machine (hard)

10 Burpees

10 Goblet Squats

Metcon (2 Rounds for reps)

2 Rounds, With a Partner:

3 Minutes for Max Reps:

Calorie Row

:90 Rest

3 Minutes for Max Reps:

Burpee Box Jumps (24/20″)

:90 Rest

3 Minutes for Max Reps:

Single Arm Overhead Squat/ Double KB or DB Front Squat/ Goblet Squat

:90 Rest

*This is with a partner! Switch on and off with your partner as you wish but keep the intensity high. ROW HARD! You can start teams on different stations.