MONDAY, DECEMBER 10TH 2018

CrossFit Fannin – CrossFit

Warm-up

“Tabata”

Hollow Hold

Superman Hold

*:20 of work followed by :10 rest for 8 sets. Alternate between the two hold. 4 Sets of each hold for 4 minutes total.

HSPU

1:30 AMRAP: Handstand Push Ups

*MOVEMENT OF THE MONTH! Option 1, Max Strict or Kipping HSPU in 90 seconds, you pick whether you work on strict or kipping for the month. Option 2, Max time handstand hold (with or without a wall) working on the highest quality handstand possible and for holding that as long as you can. Option 3, Kicking up into your first handstand. Once we get there we can work on our positioning, body awareness, Control and time holding. We’re getting upside down this month.

Metcon (AMRAP – Reps)

Every 2 Minutes for 8 Minutes:

200m run

40 Double Unders

2 Minute Rest

Metcon (AMRAP – Reps)

Every 2 Minutes for 8 Minutes:

200m Run

10 Push Press (105/155)

*These become AMRAPs if the clock catches you. The push press should be challenging, but still 1 set! Scale the double unders to 100 singles

ANNOUCEMENTS:

We are at that time of year of nasty weather. I will always send a text and post to fb if we have gym closings.

If the school system is closed or has a two hour delay the am classes will be cancelled unless otherwise posted!

SATURDAY, DECEMBER 8TH 2018

CrossFit Fannin – CrossFit

Warm-up

400 METER RUN

THEN:

20 AIR SQUATS

20 CROSSACK SQUATS https://www.youtube.com/watch?v=YvxmS5BIPi8

10 INCHWORMS

Metcon (AMRAP – Rounds and Reps)

IN A TEAM OF 3 COMPLETE A 30 MINUTE AMRAP OF:

BUY IN:

2,382 METER ROW

WITH TIME REMAINING : AMRAP:

11 TOES TO BAR

20 AIR SQUATS

16 KB SWINGS (35/53)

*In a team of 3! This workout is taken from the hero workout “Marconi”. One person working at a time on the machine for the buy in. Go hard! After the machine is complete, one person will start on each movement. Everybody will do their movement at the same time. Once all 3 partners are finished with their movement, they will rotate to the next movement and start their reps. Always wait for all 3 team members to finish before starting the next movement.

Scaling Options:

Toes to Bar – Knees to Chest -V- Ups -Sit Ups

FRIDAY, DECEMBER 7TH 2018

CrossFit Fannin – CrossFit

Warm-up

1:00 Row

15 Air Squats

1:00 Row

15 PVC pass thru

1:00 Row

15 Muscle Cleans (empty barbell)

2k Row (Time)

Max Effort 2k Row

Power Clean (5×2)

Power Clean (25 Minutes)

5 x 2 @ 80% of 1RM

*Work up in weight each set OR do all or as many of your sets as you can at 80%! Do these as 2 quick singles!

THURSDAY, DECEMBER 6TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 ROUNDS OF:

1:30 ON EITHER MACHINE

10 COSSACK SQUATS ON EACH SIDE https://www.youtube.com/watch?v=tl5YFmcbBAw

15 AIR SQUATS

Back Squat (4X6)

AT 70% OF 1RM.

(25 MINUTES)

WORK UP IN WEIGHT WITH 4-5 WARM UP SETS AND THEN COMPLETE WORKING SETS ALL AT THE SAME WEIGHT.

Metcon (AMRAP – Reps)

18 MINUTE ALTERNATING EMOM:

1. 200 METER RUN

2. 10 BURPEE BOX JUMPS

3. 2 BAR MUSCLE UPS (RX+5)

*This turns into an AMRAP! Do not scale the reps. If the clock catches you, see how many rounds you can complete out of the 6. You can jump or step up on the box but make sure you reach full extension on top of the box. Keep the pull ups or muscle ups to 1-2 sets so you can get some rest that minute.

Scaling Options:

2-5 Muscle Ups – 1 set of muscle ups – 5-10 Pull Ups – 10 Banded Pull Ups or Rows

Scoring: total reps either way rx if done as emom but if amrap you will total all reps as well

WEDNESDAY, DECEMBER 5TH 2018

CrossFit Fannin – CrossFit

Warm-up

:30 ON/ :30 OFF X 5 Rounds on any machine

Then, 2 Rounds:

10 PVC pass thru

15 Air Squats

Snatch (20X1)

Every :30 for 10 Minutes:

1 Snatch @ 75% of 1RM

*Try to go 20/20 for this!

Metcon (Time)

10 Rounds for Time:

3 Power Snatch (95/135)

6 Strict Handstand Push Ups

24 Double Unders

Time Cap = 20 Minutes

*These rounds should be on the quicker side. Scale the weight on the Power Snatches to go touch and go or fast singles. These should not slow down your workout! The scale for HSPU will be a strict press today with your barbell or 2 dumbbells.

TUESDAY, DECEMBER 4TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1 Minute Row without foot straps

15 PVC pass thrus

15 Tempo Push Ups (2-3 Seconds down)

Metcon (Time)

4 Rounds for Time:

500m Row

12 Bench Press

2 Rope Climbs

2 Minute Rest

*The idea here is to work on rowing intervals! Focus on keeping a stroke rate similar to your 2k row, but work on pulling hard with each pull to keep your average pace low. Looking for this to be decently faster (3-5 seconds average/ 500m) than your 2K pace. Alternate rounds in a team of 3 people with the rower always occupied. The bench press should be a challenging weight you can complete unbroken. Pick your own weight. ( post weight in the drop box)

Scales: rope climb x 2- rope climb x 1- 2 knotted rope- 4 strict pullups- 4 rope pull to stands

MONDAY, DECEMBER 3RD 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

12/15 Calorie On a Machine

10 Single Leg Deadlifts (one Kettlebell)

5 Inchworms (2 Air Squats at the top and 2 Push Ups at the bottom)

Deadlift (3×1)

Deadlift (20 Minutes)

3 x 1 @ 95% of 1RM

*This is the heaviest we have gone so far in this series. Get a good 30-40 reps warming up to your working weight. Really make sure you are warm before pulling this weight!

Metcon (Time)

2 Rounds for Time, With a Partner:

80/100 calorie row

100 Push Ups

One person works while the other rests. Alternate in sets of 10 calories on the row and 5-10 push-ups at a time.

UPDATES:

I will order shirts on Wednesday please write yours up by then!

SATURDAY, DECEMBER 1ST 2018

CrossFit Fannin – CrossFit

Metcon (Time)

With a partner a “Deck of Cards”

Heart- True Push up to KB

Spade- Weighted Situp (25/35)

Club- DB 1 rm alt powersnatch (35/55)(50/70)

Diamond-100 meter run

Facecard-10

Ace-11

Joker- 800 run/1,000 row

Joker+ 1600 run/1600 row

FRIDAY, NOVEMBER 30TH 2018

CrossFit Fannin – CrossFit


sweatshirts and tshirts: both will be heathered black. Sweatshirts will be like the last one but all black. Sign ups are on board.

Warm-up

400m Run

Then, 2 Rounds:

20 Double Unders

15 Air Squats

10 Push Ups

Metcon (Time)

5 Rounds for Time:

10 Hang Power Cleans (95/135)

15/20 Calorie Row

50 Double Unders

*Alternate rounds with a partner( 5 each). This will allow you to go through each round with intensity. Pick a weight on the hang power cleans so that you can go unbroken!

Scaling Options:

50 Double Unders -100 Single Unders

CASH-OUT

Cash Out:

4 Sets for Quality

10 Ring Dips or Bar Dips

:30 Handstand Hold or :45 Plank Hold

THURSDAY, NOVEMBER 29TH 2018

CrossFit Fannin – CrossFit


Warm-up

3 Rounds:

10 Pass thrus (PVC)

10 Overhead Squats (pvc)

200m Run

Snatch grip push press + snatch balance (5×1)

Snatch Grip Push Press + Snatch Balance (20 Minutes)

1-1-1-1-1

*From behind the neck. This is technique work. Only go up in weight if your last rep felt good. Catch the snatch balance under tension riding it down to the bottom of your squat.

Metcon (Time)

5 Rounds for Time:

15 Overhead Squats (65/95)

15 Pull Ups

Time Cap = 15 Minutes

The overhead squats should be 1-2 sets every round. Do the pull ups in as few sets as possible.

Scaling Options:

Pull Ups – Banded Pull Ups – Inverted Rows

WEDNESDAY, NOVEMBER

CrossFit Fannin – CrossFit

UPDATES:

We have had a lot of interest from our members about adding the option to add home programming to your current membership. This is a great idea b/c the home wods are super tough and challenging. I have been doing them and have been suprised at how truly effective they are. You could post scores to home programming on wodify as well just like in regular class. This add on is only $10 per month. (Which equats to about .30 per wod)

If this is something you want to do you just add on to your current membership here:

https://crossfitfannin.wodify.com/OnlineSalesPortal/Plans.aspx?IsMobile=False&LocationId=3435

2. Also looks like the Christmas party will be December 14th following the 5:45 class. Sign ups will be on the board if you want to bring something. We will use CHIC-FIL-A like last year.

-We will do white elephant gift exchange-$20 max limit.

Warm-up

2 ROUNDS OF:

1:00 ROW (WITHOUT STRAPS)

WITH 2.5 OR 5 LB PLATES:

10 LATERAL RAISES

10 FRONT RAISES

10 ROTATOR CUFF

10 STRICT PRESS

Metcon (Time)

4 Rounds:

5 x 100m Row

10 Tempo Dumbbell Bench Press

*Rotate in a team of 3 people. This will take about 40 minutes! You are doing 4 rounds of this, so you do 20 rows each! You do 5 x 100m with :20 rest between sets, then you complete the bench press and then rest while your partners each do 5 x 100m with 20 seconds rest. These should be faster than your goal 2K pace, but make sure your stroke rate is the same as you would in your 2K row (26-30 s/m). Row faster by pulling harder per pull! You will get plenty of rest between efforts so row hard! Bench press should be unbroken and done with a 2 second decent and a 2 second decent.

TUESDAY, NOVEMBER 27TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

15/20 Calorie Row

10 PVC pass thrus

10 Push Ups

10 Kip Swings

Metcon (Time)

8 Rounds for Time:

2 Bar Muscle Ups ( + 10 lb ball btw feet or legs)

10 Burpees

*Alternate rounds with a partner for 8 rounds each! Sub = 4 Pull Ups for the muscle ups. Or however many reps TWO sets of pull ups will get you. These should be quick rounds that take around a minute or less.

* scoring total time for team time

CASH-OUT

Tabata (8 Rounds :20 ON/ :10 OFF)

Hollow Rocks

*Scale to Hollow Holds or Plank Holds

Single Arm Ben Over Dumbbell Rows

10-10-10-10

*Use the heaviest weight you can for each set. 10 reps each arm. Use the last 10 minutes of class to work through these 4 sets.