FRIDAY, MARCH 6TH 2020

CrossFit Fannin – CrossFit


Warm-up

1 Minute Bike

1 Minute Squat Hold

1 Minute Bike

Banded Front Rack Stretch

1 Minute Bike

10 Tempo Goblet Squats (4 Seconds Down)

Front Squat (3×3)

Front Squat (15-20 Min)

3×3 @ 80% of 1RM

*Not a ton of volume here today. Just want you to hit 3 heavy sets here. All at the same weight.

Metcon (Time)

5 Round for Time:

25 Situps

15-12-9-6-3

Front Squat(95/135) (125/185)

*This should be a 10 minute or less workout. Move through the sit ups. Front squats should be challenging but ideally unbroken!

CASH-OUT

Cash Out:

4 Sets

5 Strict Weighted Pull Ups

5 Strict Pull Ups

20 Push Ups

*For the 10 pull ups, do 5 hard pull ups and then 5 easier pull ups, whatever that is for you! It can be 5 strict into 5 kipping. 5 Banded Strict into 5 inverted rows. 5 Strict into 5 Strict banded.

THURSDAY, MARCH 5TH 2020

CrossFit Fannin – CrossFit


Warm-up

2 Minutes Row or Ski

15 Goodmornings (pvc)

15 pass Thrus

15 Overhead Squats (pvc)

Snatch + 3 OHS (1×1)

7 Minute EMOM:

1 Snatch + 3 Overhead Squats

*Not too long, just some good strength work. Pick something fairly heavy that you can squat snatch. 3 reps AFTER the squat snatch! IF you feel good you can add a little weight as you go. NO MISSES!
Can be powerclean or clean + 3 front squats

Metcon (Time)

For Time:

400 meter run

50 Handstand Push Ups

400 meter run

Rest 5 Minutes

400 meter run

50 Situps

400 meter run

25 Minute Total Time Cap

Scaling Options:

50 HSPU – 50 Deficit Push Ups (hands on plates)- Reg pushups or elevated

Time will be dependent on hspu speed if we are done early we will do cashout!!!

WEDNESDAY, MARCH 4TH 2020

CrossFit Fannin – CrossFit


Warm-up

2 Rounds:

15 Calorie Row

15 Banded Rows

15 Push Ups

Bench Press (1×1)

Bench Press (20 Minutes)

1 Rep Max

*Find your 1RM Today! Make sure you have a spotter!

Metcon (Time)

For Time, With a Partner:

120/150 Calorie Row

100 Bench Press (85/145)(125/185)

120/150Calorie Row

100 Burpee to Target

25 Minute Time Cap!

*This is a tough time cap. Pick a weight for the bench press so you aren’t doing less than 5 reps per set! You should be able to get 7-10 reps per set. For the burpees to a target, touch a pull up bar with 2 hands just above your reach.

TUESDAY, MARCH 3RD 2020

Announcements

1. CrossFit Kids will be regular schedule this week Monday and Wednesday. Make sure to pay Jenna tomorrow for March!
2. I will be ordering products (puori and progenex) let me know or write on board before Tuesday

CrossFit Fannin – CrossFit


Warm-up

400m Run

2 Rounds:

10 Shoulder Rolls

12 Kip Swings

15 Air Squats

Power Clean (5×4)

Power Clean (10-15 Minutes)

5 x 4 @ 80% of 1RM

*Do a new set every 90 seconds. We will set clock and and do whole class go together. You may partner up if you wish. These should be moderately heavy singles.

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
*The scale for the muscle ups today is burpee pull ups. Keep an even pace on the air squats. DON’T DO 250 BAD AIR SQUATS TODAY. Make them pretty . 20 minute time cap on this workout.

Can go bar or ring today

MONDAY, MARCH 2ND 2020

Announcements

1. CrossFit Kids will be regular schedule this week Monday and Wednesday. Make sure to pay Jenna tomorrow for March!
2. I will be ordering products (puori and progenex) let me know or write on board before Tuesday

CrossFit Fannin – CrossFit


Warm-up

2 Rounds:

1:00 Bike or row

12 Single Arm Dumbbell Push Press (R Arm round 1, L Arm round 2)

12 Air Squats

Snatch grip push press + 3 OHS (1×1)

Work up to a heavy set for the day. 2-3 Second pause at the bottom of each rep! You should be starting to feel solid in the bottom of your OHS.

SNATCH GRIP JERK FROM THE BACK (1×1)

Snatch Grip Split Jerk (behind the neck) (5-8 Minutes)

1-1-1

*Don’t spend too much time here, but hit 3-4 good reps of a split jerk from behind the neck after your last set of OHS. Your first rep can be where you ended for your push press. Work up to something moderately heavy. The reason for the split jerk- if you are truly going for a 1RM OHS, the split jerk will allow you to get the MOST weight overhead.

Metcon (Time)

4 Rounds for Time:

24/30 Calorie Row

15 Single Arm Dumbbell Push Press (each arm) (35/50)

30 sit-ups

Time Cap = 18 Minutes

* The push press is 30 reps total per round. 15 reps on the right arm and then 15 reps on the left arm. Pick a weight to do those unbroken.

SATURDAY, FEBRUARY 29TH 2020

CrossFit Fannin – CrossFit


Warm-up

2 Rounds:

20 Calories on any machine

5 Pull Ups

10 Push Ups

15 Air Squats

Metcon (Time)

In a Team of 2. BOTH PARTNERS can work at the same time!

100 Calories on a Machine

“Karen” – 150 Wall Balls (14/20)

-Rest 5 Minutes-

100 Calories on a Machine

10 Rounds of “Cindy”

​​5 Pull Ups

​​10 push-ups

​​15 Air squats

-Rest 5 Minutes-

100 Calories on a Machine

30 Burpee Pull Ups (burpee bar muscle up)

40 Minute Time Cap!

*This workout is with a partner! Both partners can work at a time to get all reps finished. For Example, on the first part, one partner can be chipping away at the calories WHILE the other partner is chipping away at the wall balls. Switch as you wish. If all of the calories are done but there are still more wall balls to do, both partners may work on the wall balls alternating as they wish. One person working at a time at that point.

FRIDAY, FEBRUARY 28TH 2020

CrossFit Fannin – CrossFit


Warm-up

1:00 Bike/row/ski

10 Goodmornings (pvc)

1:00 Bike

15 Kettlebell Swings

1:00 Bike

10 Romanian Deadlifts (barbell)

Deadlift (1×3)

Deadlift (20 Minutes)

3-3-3

*Work up to a heavy set of 3. Touch and go!

Deadlift (12×5)

Every :30 for 6 Minutes (12 sets)

5 Deadlifts @ 60% of 1RM

*These should all be touch and go. Some good volume for the day here.

Metcon (Time)

For Time:

30-20-10

Toes to Bar

Dumbbell Bench Press (40/60)

*This workout should be in the 8-10 minute range. The dumbbell bench should be no more than 3 sets per round. For larger classes we can have person start on the TTB and one person start on the bench.

Scaling Options:

TTB – Knees to Chest – V Ups

THURSDAY, FEBRUARY 27TH 2020

CrossFit Fannin – CrossFit


Warm-up

10 Calorie Ski

15 Pass thrus

10 Calorie Ski

15 Overhead Squats (pvc)

10 Calorie Ski

5 Inchworms + 2 Push Ups

Power Snatch (5×1)

5 Minute EMOM:

6 Power Snatches TNG

5 Minute EMOM:

3 Power Snatches TNG

5 Minute EMOM:

1 Power Snatch SINGLES

*This is 15 minutes total. Go right into the next EMOM. These are all touch and go reps. Work on your technique through the sets of 6. Work under some heavier tension on the 3’s. Then add weight again and hit 5 heavy singles to finish in the last 5 minutes.

Metcon (5 Rounds for time)

Every 3 Minutes x 15 Minutes:

18/21 Calorie Row

7 Overhead Squats(85/125) (125/185)

*Row hard. The OHS should be heavy but unbroken. Rest the remainder of the 3 minutes.

WEDNESDAY, FEBRUARY 26TH 2020

CrossFit Fannin – CrossFit


Warm-up

2 Rounds:

300m Row

15 Incline Push Ups

20 Banded Pull Aparts

Bench Press (10×2)

10 Minute EMOM:

2 Bench Press @ 80% of 1RM

*These should be fairly heavy today. Use a spotter if needed!

500m Row (Time)

Max Effort 500m Row
For Time:

500m Row Time Trial

*This is an all-out effort!

CASH-OUT

5 Rounds for Quality:

10 Ring Dips or bar

5 Strict L-Sit Pull Ups

Rest 1:30

*Scale the ring dips to banded dips or dips on a bench. If you can to an L Pull Up, work on challenging strict pull ups. If you’re using a band, make them challenging.

TUESDAY, FEBRUARY 25TH 2020

CrossFit Fannin – CrossFit


Warm-up

2 Rounds:

20 Calorie Bike or Row or 200 run

20 Single Unders

20 Double Unders

:30 Handstand Hold

Metcon (Time)

5 Rounds for Time:

400 meter run

50 Double Unders

15 Handstand Push Ups

*Move through this workout. Stay moving and pick scaling options to do so.

Scaling Options:

50 Double Unders – 1:00 of Double Unders -100 Single Unders-50 quick feet 25/45 lb plate

15 Kipping HSPU 15 Barbell Strict Press

400 run-200 run-500 Row

CASH-OUT

4 Rounds for Quality:

12 Double Dumbbell Bent Over Rows

12 Double Dumbbell Overhead Sit Ups

50’ Handstand Walk OR 1:00 Handstand Hold

*Do this with the last 15 minutes of class! For the sit ups, hold 2 dumbbells with locked out arms and press them to the ceiling when you sit up