THURSDAY, SEPTEMBER 27TH 2018

CrossFit Fannin – CrossFit

Warm-up

Back Squat (2X10)

60% of 1rm

Back Squat (2X5)

70% of 1RM

Focus on moving the bar with speed and holding a good position. This should just be some volume at a moderate weight. This shouldn’t feel like it’s going to crush you.

Metcon (AMRAP – Rounds and Reps)

WITH A PARTNER ALTERNATING FULL ROUNDS OF:

12 Minute AMRAP:

3 Bar Muscle Ups

10 Weighted Box Step Ups (35/50s)(20/24 box)

* steps ups are alternating 5 each leg

Scales:

muscle ups -6 chest to bars-6 jumping chest to bars-6 pull ups – 6 jumping pullups-6 challenging ring rows

SPORTS PERFORMANCE

CrossFit Fannin – CrossFit

Hang Power Clean (1X1)

FIND A 1 REP MAX

SKILL

Squat Jump

10 X 3 *new set every 20 seconds (fingers laced behind head)

Lateral Cone / Hurdle hop

(REVERSE TABATA 10/20 CLOCK : TABATA CLOCK X 4 EACH)

Multiple Box Squat Jump

5 sets of 5 boxes (20-36″) (Jump onto first box maintaining squat position, then jump to floor, then onto next box. Continue until end of the line. Keep hands behind head or at hips)

Metcon (Time)

3 rounds

12 Jumping Squats (65-95)

8 Strict Pull Up

60 YARD SHUTTLE

Rest 3:00 b/t rounds

WEDNESDAY, SEPTEMBER 26TH 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

Then, Line Drills

Metcon (5 Rounds for time)

New Round Every 4 Minutes for 20 Minutes:

250 Meter Row

200m Run

Record each round (5 rounds)

Scales:

Row 200/150

Run 150/100

CASH-OUT

3 Rounds for Quality:

1. :30 Side Plane (each side)

2. 50’ Handstand Walk OR :30 Handstand Hold OR :45 Front Plank Hold

3. 10 Strict Toes to Bar( or as high as you can with controlled decent)

TUESDAY, SEPTEMBER 25TH 2018

CrossFit Fannin – CrossFit

Warm-up

200m Run

20 Push Ups

200m Run

15 Goodmornings (pvc)

200m Run

10 Pull Ups

Deadlift (5×5 )

5×5 all at 75% of 1 rm

(20-25 minutes)

Metcon (AMRAP – Reps)

10 Minute Alternating EMOM:

Even: 5 Bench Press

Odd: 10 Strict Pull Ups

*Pick a moderately heavy weight on the bench press that you can do without a spotter. Sclae the pullups and use a band or do inverted or ring rows. From there you can cut the reps down to 6-8 GOOD pull ups if needed.
Score total reps put weight in box

Today’s not really about scoring as much as it is quality movements

MONDAY, SEPTEMBER 24TH 2018

CrossFit Fannin – CrossFit

Warm-up

400 meter run

Then

-Worlds Greatest Stretch x 5 each side ( https://youtu.be/nG38sH8fwSM)

-10 Pause Air Squats

-1:00 Squat Hold

-10 Lunges Each Leg

Front Squat (5×3)

5 Minute EMOM:

3 Front Squats @ 70% of 1RM

*Work up to your working weight . These shouldn’t be really heavy sets of 3, they should be a good moderate weight that you can move the bar well and stay in a good position.

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes:

10 Toes to Bar

10 Burpees

50’ Double Kettlebell Front Rack Walking Lunges (35/53s)

*Record each round ! If the clock catches you, it becomes an AMRAP.

Scaling Options:

-10 toes to Bar – 10 Knees to Chest – 10 V-Ups – 10 sit Ups

– 10 Burpees- 6 Burpees

-50’ Kettlebell Walking Lunge à Scale Weight to go unbroken

SATURDAY, SEPTEMBER 22ND 2018

CrossFit Fannin – CrossFit

Warm-up

200 meter run

3 Rounds:

15 Air Squats

10 Push Ups

5 Pull Ups

Metcon (Time)

“Deck of Cards”

Heart- 100 meter run

Spade-kbs swings (35/53)

Club-hspu

Diamond-burpee pull up

Face-10

Ace-11

Joker 800/1,000 meter row

RX+

Both 1,600 run and 1,600 row

With a partner complete a full deck of cards!

FRIDAY, SEPTEMBER 21ST 2018

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

100 meter Run

10 Goodmornings (pvc)

10 Air Squats

10 Box Jumps or Step Ups

Metcon (Time)

With a partner alternating full rounds of:

4 Rounds for Time:

15 Deadlifts (155/225)

15 Box Jumps (20/24)

15 Wall Ball (14/20)

Scales:

Deadlifts loads you can move efficiently

Box jump- height or step ups

Wall ball- load

*BOTH GO 4 ROUNDS EACH SO 8 TOTAL

THURSDAY, SEPTEMBER 20TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

Row (:30 easy/ :30 hard/ :30 easy)

30 Double Unders

15 Push Ups

1:00 Calf Stretch

Metcon (AMRAP – Reps)

25 Minute Alternating EMOM:

12/15 Calorie Row

20 Ab Mat Sit Ups

40 Double Unders

20Push Ups

150 meter run

*This is a very challenging EMOM, especially going right from the run to the row. If you fall off pace, try dropping the reps by 5 for each movement and try to hold there. Regardless, stay on the minute and rotate at the :50 mark of each minute.



Scaling Options:

40Double Unders -:50 of Double

Unders -80 Single Unders – :50 of

Single unders

Scales:

Either attempt the number or work for :50 seconds on every movement

WEDNESDAY, SEPTEMBER 19TH 2018

CrossFit Fannin – CrossFit

Warm-up

200m Run

15 Push Ups

200m Run

15 PVC pass thru

200m Run

:30 Handstand Hold

Shoulder Press (5×5)

Strict Press (25 Minutes)

5 x 5 @ 70%

*Pause at the bottom of each rep! These should all be at the same weight. Yes, this will make them feel just a bit harder and won’t allow you to use the recoil from your previous rep.

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Push Press (75/115)

Burpee

Hang Power Clean (75/115)

Time Cap = 15 Minutes

If you choose smart on loads you will make the cap

TUESDAY, SEPTEMBER 18TH 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

Then,

Line Drills

Metcon (Time)

5 Rounds for Time:

500 meter row

35 Air Squats

7/10 bar dips

*In a team of 3 people! Alternate on the rower. The goal is to complete you round and get 1-1:30 rest before it’s your turn on the rower again. Waterfall the start! This will take about 35 Minutes.

Scaling Options:

Dips-banded or box

Squats -25

MONDAY, SEPTEMBER 17TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

2 Minutes on a machine

15 PVC pass thrus

10 Kettlebell Swings (light)

5 Inchworms

Power Snatch (10×3)

EMOM FOR 10 minutes

*These can be touch and go or singles! I want you to focus on finding your hips and catching the bar with your feet under your shoulders. Pick a weight around 70% of your 1RM snatch. You can add weight as you go if you feel good!

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes:

10 Dumbbell Bench Press(35/55) (50/70)

15 Russian Kettlebell Swings (53/70)

20 Pull Ups

*The goal is to get your round done and get a little bit of rest before the next round. The bench press and the kettlebell swings should be unbroken.

Scaling Options:

20 Pull Ups -20Banded Pull Ups -20 Jumping Pull Ups or Inverted Rows

Bench and swing-lighter loads

SATURDAY, SEPTEMBER 15TH 2018

CrossFit Fannin – CrossFit

Warm-up

200m Run

2 Rounds:

15 Air Squats

10 PVC pass thrus

5 Inchworms + 2 Push Ups

Then,

200m Run

Metcon (Time)

@ 0:00

​For Time:

​1 Mile Run

​*10 Minute Time

-exchange every 400 meters

Metcon (Time)

@12:00

​For Time:

​30 Power Snatch (95/135)

​-Rest 2 Min-

​30 Clean and Jerks (95/135)

​*10 Minute Time Cap

* break up however you want

Should shoot for 3-5 reps

Metcon (Time)

@ 24:00

​For Time:

​2,000m Row

​*10 Minute Time Cap

*rotate every 500 meters