FRIDAY, APRIL 6TH 2018

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 5 MINUTES OF:

-20 DOUBLE UNDERS

-20 1 ARM RUSSIAN KB SWINGS (10 LEFT/ 10 RIGHT) (26/35) (35/53)

-20 AIR SQUATS

SINGLES X 2

*MAKE THE AIR SQUATS QUALITY….

Metcon (No Measure)

WITH A PARTNER GO 5 MINUTE AMRAP OF HEAVY DBALL:

6 UP AND OVER SHOULDER (ALTERNATING SHOULDERS)

-THEN PARTNER GOES 6 BACK AND FORTH.

ENTER LOAD IN BOX

30-150LBS

WE HAVE 25/30 MEDBALLS THEN

50,70,90,100,120,AND 150 ON THE DBALLS.

*CONCENTRATE ON THAT VIOLENT MIDDLE SHRUG THESE ARE GREAT FOR POWERCLEAN TRAINING AND CORE WORK.

SKILL

EMOM FOR 5 MINUTES COMPLETE:

1-5 REPS OF:

MUSCLE UP (RING OR BAR)

CTB

PULLUP

TTB

*PICK ONE OF THESE GYMNASTICS SKILLS

SPECIAL OLYMPICS

HEY GUYS IT’S THAT SPECIAL TIME OF YEAR AGAIN. THERE WILL BE A SIGN UP ON THE WHITEBOARD IF YOU WANT TO VOLUNTEER FOR THE SPECIAL OLYMPICS THIS YEAR. JUST PLEASE SIGN YOUR NAME AND T SHIRT SIZE. ONCE WE HAVE THEM ALL YOU WILL BE ASSIGNED A STATION BY BROOKE CAMPBELL. IF YOU’VE NEVER BEEN TO THE SPECIAL OLYMPICS THEN YOU ARE DEFINITELY MISSING OUT, SUCH AN AWESOME EVENT!!!!

THURSDAY, APRIL 5TH 2018

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

18 MINUTE AMRAP WITH A PARTNER OF:

-Partner 1 complete a shuttle run of 200 then 100 (300 total)

– Partner 2 is completing an amrap of:

-10 db alt powersnatch (35/50)

-10 hand release push-ups

-10 abmat situps

*when runner comes back they will pick up where partner left off.

*scoring total rounds as a team

Masters/Teens (20/35)

CASH-OUT

Pick a cashout from the board depending on what you want to work:

Core

Shoulder stability: change plate drills

Shoulder strength: strict pullups, dips, challenging ring rows, pullup negatives-where you start up too and slowly work your way to extension

Legs

Run or Row

WEDNESDAY, APRIL 4TH 2018

CrossFit Fannin – CrossFit

Deadlift (1x max reps )

5 minutes w a partner of I go/you go

You choose your own weight warm up good then clock will start / you will enter team total reps and put your weight load in the box

Metcon (3 Rounds for time)

3 rounds each for time of:

-300 meter row

-10 burpees over bar

-10 deadlifts (95/135)(125/185)

-20 wall balls (14/20)

*burpees must jump up and back and over and be lateral to bar

Teens/Masters 55/75

Wall ball 10/14

**rest 2/3 mins btw rounds

TUESDAY, APRIL 3RD 2018

CrossFit Fannin – CrossFit

Shoulder Press (5×2)

Building sets

10 minutes

Push Jerk (5×2)

Building sets

10 minutes

Metcon (Time)

For time complete:

10-9-8-7-6-5-4-3-2-1 reps of:

-pullups

-front squats (75/105)

Teens/masters 45/65

Modifications

Bands

Ring row

Lighter loads-air squats

MONDAY, APRIL 2ND 2018

CrossFit Fannin – CrossFit

powerclean + front squat (with a 2 second pause at bottom)

work up to heavy single in 15 minutes.

Metcon (Time)

For time complete:

-Run 800 meters (+=3 laps)

Then complete

15-9-6 of:

-powercleans (85/115)(115/155)

-box jump on and overs (20/24)

-Run 800 meters (+=3 laps)

-don’t have to open hips on box jumps

Teens/masters (45/65)(16/20)

Modifications

*Make the run a distance you can stay moving on

* weight can be challenging it’s ok to go 1’s or small sets

SATURDAY, MARCH 31ST 2018

CrossFit Fannin – CrossFit

PULL UP HOMEWORK:

LAST ONE:

BRACHIORADIALIS (THE FORGOTTEN MUSCLE)

BASICALLY IT FLEXES THE FOREARM TO THE ELBOW

FOR MORE INFO AND VIDEO CLICK HERE:

https://www.t-nation.com/training/tip-train-the-brachialis-first

FYI: BODY BUILDING VIDEOS CRACK ME UP!!!!

OPEN HOUSE/BRING A FAMILY MEMBER OR FRIEND

TODAY IS BRING A FRIEND DAY AT CROSSFIT FANNIN!!!!! SATURDAY FROM 9:30-10:30 AND WE WILL HAVE PLENTY OF TIME TO ANSWER ANY QUESTIONS.

Metcon (Time)

“DECK OF CARDS”

With a partner complete a full deck of cards:

HEART= TTB

CLUB= Overhead Squat (65/95) (85/115)

SPADE= 100 meter run

DIAMOND= Grasshoppers

JOKER- 800 METER RUN/ 1,000 METER ROW

ACES=11

FACE CARDS=10

Each team of 2 athletes will receive on complete deck of playing cards for time. Each team member will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed.

*if your shoulders are broken ohs will be air squat

or if not ohs go front squat

FRIDAY, MARCH 30TH 2018

CrossFit Fannin – CrossFit


“THE PASSION” (Time)

“But He was pierced because of our transgressions, crushed because of our iniquities; punishment for our peace was on Him, and we are healed by His wounds.” Isaiah 53:5

FOR TIME COMPLETE:

100 DOUBLE UNDERS

800 BARBELL CARRY (65/95)

100 BURPEES

*CAN WALK BURPEE UP/DOWN

-DOUBLES X 2 SINGLES

-LIGHTER LOADS ON CARRY
100 Double unders/200 singles-FOR THE LASHES JESUS RECIEVED.

800 meter bar carry-FOR HIM CARRYING THE CROSS

100 burpees-THAT HE CONQUERED DEATH AND ROSE AGAIN!!!!!

*WOD COMPLIMENTS OF FAITH RX’D

PULL UP HOMEWORK:

THE SECOND PRIMARY MOVER FOR PULLUPS:

BICEPS BRACHII

THE PRIMARY ROLE FOR THIS MUSCLE GROUP IS TO MOVE THE FOREARM TOWARDS THE ELBOW (ELBOW FLEXION)

PICTURE AND INFO HERE:

https://en.wikipedia.org/wiki/Biceps

CLICK HERE TO READ AND WATCH SOME COMMON EXERCISES TO IMPROVE THIS MUSCLE GROUP:

https://www.t-nation.com/training/the-best-biceps-exercises-youre-not-doing