THURSDAY, APRIL 4TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:00 Bike or Row

25’ Burpee Broad Jump

10 PVC pads thrus

25’ Skip for Height

*25’ is one end of rig to another

Bench Press

Bench Press (20 Minutes)

8 x 2 @ 80% of 1RM

*Should be good working sets. Not maximal effort on any set here. Do these all at the same weight. Focus on speed off your chest.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

200m Run

3 Bench Press @ 70% of 1RM

1 Rope climb

*Athletes will pick their own weight on the bench press. The weight should be slightly challenging, but must stay unbroken.

Scaling Options:

1 Rope Climb -2Rope Pulls – 3 Strict

Pull Ups

WEDNESDAY , APRIL 3RD 2019

CrossFit Fannin – CrossFit

Warm-up

5:00 on a machine

2 Rounds

5 Strict Pull Ups

10 Push Ups

2 Rounds

5 Inchworms (no Push Up)

10 PVC Pass thrus

Bar Muscle-ups

10 Minute EMOM:

5 Muscle Ups

*Work on muscle ups or elements of a muscle up. 1 set of muscle ups each minute between 1-5 reps! If you don’t have muscle ups you are doing 5 strict pull ups and 5 strict dips using a band as needed. Try to pick something just a little harder than last week. Maybe try to add a muscle up, or use a more challenging band on the pull ups/dips.

*enter total reps

Metcon (Time)

5 Rounds for Time:

10 Deadlifts (155/225)

20 Wall Ball (14/20)

15 Minute Time Cap

*This is a fast workout. Challenge yourself to stay unbroken and rest between movements! Can anyone go sub 5 minutes?

TUESDAY, APRIL 2ND 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

With an empty barbell:

Front Rack Stretch

10 Muscle Cleans

10 High Hang Power Cleans

10 Hang Power Cleans

10 Power Cleans

Power Clean (8×2)

Power Clean (20 Minutes)

8 x 2 @ 75%

*Exactly like yesterday with the power snatches! Work up to 75% of your max power clean. Complete an 8×2 dropping the bar in between reps. Focus on keeping your feet under your shoulders I the catch position.

Metcon (AMRAP – Reps)

20 Minute Alternating Minute EMOM:

EVEN: 15/20 Calorie Row

ODD: 20 Ab Mat Sit Ups

*The focus today in on the row and maintain a hard, steady pace. To get the calories, guys need to hold around 1400 cal/hr and ladies 1000-1100 cal/hr. Rotate to the next movement regardless at the :55 mark of each minute.

MONDAY, APRIL 1ST 2019

CrossFit Fannin – CrossFit

Warm-up

5:00 on a machine (easy pace)

With an empty barbell:

10 High Pulls

10 Muscle Snatch

10 Snatch Balance (catch in power position)

5 High Hang Power Snatch

5 Hang Power Snatch

5 Power Snatch

Power Snatch (8×2 )

Power Snatch (20 Minutes)

8 x 2 @ 75% of 1RM

*Work up to 75% of your 1RM power snatch. Complete an 8×2 dropping the bar between reps. Rest no longer than 1:00 after each set!

Metcon (Time)

10 Rounds for Time:

3 (Bar muscle ups) (Rx+5 Muscle Ups)

10 Burpees

(Alternating rounds with a partner for 5 rounds each)

The scale for 5 muscle ups is 10 Toes to Bar or knees to chest

Metcon (Time)

10 Rounds for Time:

3 (Bar muscle ups) (Rx+5 Muscle Ups)

10 Burpees

(Alternating rounds with a partner for 5 rounds each)

The scale for 5 muscle ups is 10 Toes to Bar or knees to chest

Metcon (Time)

10 Rounds for Time:

3 (Bar muscle ups) (Rx+5 Muscle Ups)

10 Burpees

(Alternating rounds with a partner for 5 rounds each)

The scale for 5 muscle ups is 10 Toes to Bar or knees to chest

SATURDAY, MARCH 30TH 2019

CrossFit Fannin – CrossFit

Metcon (Time)

In a Team of 3, For Time:

6,000m Row

*Alternate in your team of 3 on the row. Rotate every minute!

**During your 2 Minute “Rest” Complete:

10Burpees

40 Double Unders

FRIDAY,MARCH 29TH 2019

CrossFit Fannin – CrossFit

Warm-up

5 Minutes on a Machine

2 Rounds:

15 Pass thrus

15 Air Squats

Power Clean (1×2)

Power Clean (20 Minutes)

2-2-2-2-2

*Work up to a heavy double for the day in sets of 2. Drop the bar in between reps. Focus on your footwork and keeping your feet under your shoulders.

Metcon (Time)

For Time:

9-6-3

Power Cleans (155/225)

400m Run before each set!

*These should be fairly heavy singles. Pick your weight accordingly.

THURSDAY, MARCH 28TH 2019

CrossFit Fannin – CrossFit

Warm-up

5 Minutes on a Machine (:30 Easy/ :30 Hard)

Then Line Drills as a group

Metcon (Time)

5 Rounds for Time:

500 Meter row

500’ Shuttle Run

15 Kettlebell Swings (53/70)

Rest 1:30

*Alternate in a team of 3 on the rower! The shuttle is 10x 50’. Waterfall the start. The faster you run and KBS, the more rest you will have until you’re back on the row again.

Enter team total time