CrossFit Fannin – CrossFit


250m Ski

30 Single Unders

250m Ski

15 PVC pass thrus

250m Ski

Hang snatch + snatch (7×1)

Hang snatch + snatch


Hang powersnatch + powersnatch
7 Minute EMOM:

Hang Snatch + Snatch @ 75% of 1RM

*Shoot for 75%. Drop the bar between reps. The hang is anywhere above the knees.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP: (team of 4)

12/15 calorie row

30 Double Unders

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

*(Alternate in a team of 4 on the row) The goal is to get through your round and get a little rest until it’s your turn to row again. Snatches should be fast singles or touch and go reps!

Score is total rounds and reps each person marks round once they finish powersnatches!

At time you could add any left over reps

1 person starts the other three rest once 1 finishes row then 2 person starts etc

Scaling Option:

30 Double Unders -1:00 of Double Under Practice – 60 Single Unders


CrossFit Fannin – CrossFit


On a Rower or a Ski Erg

3 Minutes Steady Pace

1 Minute Rest

3 Minutes Steady Pace (Try to beat your first distance)

Bench Press

Bench Press (25 Minutes)


Weighted Strict Pull Ups


*Superset the bench and pull ups. You are working up to 3 heavy sets of 5 on the bench press today. They can all be at the same weight or you can add a little weight each set. Do 5 Strict Pull Ups after each set of bench press.Build up to weighted pull ups if you can or use a band if necessary.

Metcon (Time)

For Time:

15 Clean and Jerks (95/135)(115/165)

25 Chest to Bar Pull Ups

100 Double Unders

25 Chest to Bar Pull Ups

15 Clean and Jerks (95/135)(115/165)

*The clean (FULL SQUAT)and jerks should be steady singles. Goal is 12-20 minutes

Scaling Options:

100 Double Unders – 3 Minutes of Double Under Practice -200 Single Unders

25 CTB Pull Ups -25 Pull Ups -25 Banded CTB Pull Ups -25 Inverted Rows


CrossFit Fannin – CrossFit


400m Run, Then,

Line Drills as class at 9:30

Metcon (Time)

“Strict Jason”

With a Partner, For Time:(4 Rounds)

800m Run (Together)

40 Strict Pull Ups

70 Push Ups

*With a partner. Keeping with the movement of the month, we are working on strict pull ups. Use a band as necessary but pick something you can only do about 3-5 good reps at a time. Make them challenging. Run together, break up the rest of the work. One person working while the other is resting.

40 minute cap


CrossFit Fannin – CrossFit


1:00 ON/ 1:00 off x 4 Sets on any machine

*Put a good effort in, get sweating.

With an empty barbell:

-20 Air Squats (pause the first 10)

-10 Strict Press with pause at the top

-10 Front Squats

-10 Split Jerks no barbell

-10 Split jerks with the barbell

3 squat cleans + 1 jerk (1×1)

3 Squat Clean + 1 Split Jerk


*Work up to a heavy set of this. Really focus on the final jerk (can split) after the 3 cleans. Drop the bar after each rep. Try to make all 3 cleans look the same!

3 cleans + 1 jerk (Time)

3 Rounds for Time:

15 Thrusters (75/115)

30 sit-ups

15 Minute Time Cap

*Scale the thruster weight so that a round doesn’t take more than 2 sets. Try to breathe at the top of each rep. Just work through the sit-ups


CrossFit Fannin – CrossFit


250m Ski

15 Kip Swings

15 Push Ups

250m Ski

10 Lateral Step Ups each leg

:20 Handstand Hold

Metcon (Time)

With a Partner, For Time:

40 Bar Muscle Ups

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

50 Burpee Box Jumps (20/24)

80/100 Calorie Row

*With a partner. One person works while the other rests. The sub for the bar muscle ups is burpee pull ups. Scale the weight on the snatches so you can go quick singles back and forth at the very least.

Scaling Options:

1 Bar Muscle Up – 1 Burpee Pull Up


Cash Out:

Accumulate 2:00 in an L-Sit

*Every time you break, 50’ Handstand Walk or :30 Handstand Hold

*You should have about 10 or so minutes at the end of class to work on this. You can do your L-sits on parallettes, on 2 boxes or hanging on a pull up bar. Scale the L-Sit to an “h” tuck.


CrossFit Fannin – CrossFit

Hey guys if anyone is interested in running this race just let me know. We have 3 middle school runners: Brady, Shaylee, and Benjamin. The idea is that each middle school runner has 2 people on their team! But you can also run individually.


400m Run

15 PVC pass thrus

15 Air Squats

15 Overhead Squats (pvc)


3 Sets

5 Overhead Squats (add weight each set)

5 Strict Pull Ups

Metcon (Time)

3 Rounds for Time:

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

15 Strict Pull Ups

*Alternate rounds with a partner. The OHS should be 1-2 sets so scale the weight accordingly. Were still working on strict pull ups for the month. Use a band if needed. You should be able to get your round done in 3 minutes or less.



7×15/20 Calorie Bike

*For Time, Alternate with a partner for 7 sets each. These should be hard intervals. You can also do this on a rower or ski erg!


Schedule will remain the same until August 7th. On August 7th the 7:30/9:00 will change back to one class at 8:15 am.


CrossFit Fannin – CrossFit


2 Rounds:

1:00 on a Machine

15 Air Squats

-Stretch- as a class

Back Squat (1×1)

Back Squat (30 Minutes)


*Work up in weight each set. The top two singles should be around 90% at most for reference. Work up in weight to that 90% for the last two singles if possible.

Metcon (AMRAP – Reps)

For 4 Cycles:

AMRAP In 4 Minutes of:

50 Double Unders

20/25 Calorie Row

Max Reps Push Ups

*Score is the total number of push ups. 16 Minutes total. There is no rest in this workout. Do :60 of double unders for your first set. However many reps you get in that 60 seconds you must do the remainder of the 4 rounds, ie. If you get 35 double unders in your first minute, your workout is then 35 reps of each of the next 3 rounds!