TUESDAY, AUGUST 27TH 2019

CrossFit Fannin – CrossFit

Warm-up

200m Run

15 Air Squats

200m Run

5 Inchworms + 2 Push Ups

200m Run

Partner Front Rack Stretch

Hang Clean (1×1)

Hang Squat Clean (20 Minutes)

1×1

*Build to a heavy single for the day. Focus on a strong pull and good footwork. If you have trouble pulling the bar all the way back up to your upper thigh, only lover the bar to the mid hang (middle thigh).

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Squat Cleans (125/185)

10 Strict Handstand Push Ups

15 Ab Mat Sit Ups

*Pace this workout out from the start! The squat cleans should be moderately heavy singles. Scale the strict HSPU to dumbbell strict press. Try to recover on the sit ups.

Scaling Options:

10 Strict HSPU -5-7 Strict HSPU –

10 Double Dumbbell Strict Press

NO KIPS

MONDAY, AUGUST 26TH 2019

CrossFit Fannin – CrossFit

Warm-up

Ankle Rolls

Calf Stretch

Leg Swings

400m Relaxed run working on breathing in through the nose for 3 strides and out through the mouth for 3 strides.

Running Drills

5 sec run in place into 50% effort Stride

Lean into 50% effort Stride

Lean into 75% effort Stride

(Do these outside 100/150 meters)

-Group stretch as a class-

Metcon (Time)

6 x 400m Run

Rest 30 Seconds

*The focus today is pacing. I want each 400m to be faster than the one before it. Work on finishing strong and pacing yourself.

Enter in total time including rest periods

Bench Press (3 x max reps @75%)

Bench Press (20 Minutes)

3x Max Reps at 75% of 1RM

These 3 sets should all be at the same weight!

Bent Over Barbell Row

12-12-12

*Complete 1 set of 12 after each set of bench press.

SATURDAY, AUGUST 24TH 2019

CrossFit Fannin – CrossFit

Metcon (Time)

WITH A PARTNER COMPLETE A

“DECK OF CARDS”

HEART- 100 METER RUN

SPADE- GOBLET SQUATS (35/53)

DIAMOND- BAR MUSCLE UPS(2)

CLUB- POWERCLEANS (95/135)

ACE-11

FACE-10

JOKER- 800 RUN/1,000 ROW

RX+ BOTH RUN 800 OR 1,000 ROW BOTH JOKERS

MU-3 PULLUPS + 3 PUSHUPS PER REP SO 6 EACH

FRIDAY, AUGUST 23RD 2019

CrossFit Fannin – CrossFit

Warm-up

200/400m Run

10 Push /ups

10 Strict Press (empty Barbell)

10 Push Press (empty Barbell)

200/400m Run

Stretch as a group at beginning of class

Metcon (Time)

4 Rounds for Time:

400m Run

15 Push Press @ 75% Bodyweight

*Pick a weight so that they don’t do more than 3 sets per round. Should be able to get a minimum of 5 reps in a set, but hopefully more. Try to recover on the run.

CASH-OUT

Cash Out:

3-4 Sets for Quality

5 Weighted Strict Pull Ups

50’ Handstand Walk OR :45 Handstand Hold OR 1:00 Plank Hold

25 Ab Mat Sit Ups

*You should have 15-20 minutes at the end of class to work through this. Do strict pull ups even if you have to use a band.

THURSDAY, AUGUST 22ND 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

With a PVC Pipe:

10 Pass thrus

10 Overhead Squats

10 Snatch Balance

With an Empty Barbell:

5 High Pulls

5 Muscle Snatch

5 Pause Overhead Squats

5 High Hang Snatch

5-10 Snatch

Snatch (20 Minutes)

2 x 3 @ 70% of 1RM

2 x 3 @ 75% of 1RM

1 x 3 @ 80% of 1RM

*Each set should be done as 3 quick singles, dropping the bar after each rep. See if you can go through this with no misses today! These are full squat snatches!

If needed make these powersnatches

Metcon (Time)

5 Rounds for Time:

15 Alternating Arm Dumbbell

Snatches (35/50)

15 Toes to Bar

15/20 Calorie Row

Time Cap = 20 Minutes

Scaling Options:

Toes to Bar – Knees to Chest -V-Ups

WEDNESDAY, AUGUST 21ST 2019

CrossFit Fannin – CrossFit

Warm-up

The focus today is on breathing.

Posture

-Shoulders back

-Head up

-Look forward

Breathing

-Belly breathing (Breathe through your diaphragm, not your chest)

-In Through nose, Out through mouth

-Breathing Tempo

​-Breathe in for 3 steps, breathe out for 3 steps

Warm Up:

15/20 Calorie Bike

400m Run

Group stretch beginning of class

Metcon (Time)

2 Rounds for Time, With a Partner:

80/100 calorie row

1 Mile Run

Rest 3 Minutes

*Run the mile solo. Don’t run to your partners pace. Once BOTH partners are finished their first mile, rest 3 minutes and repeat. Work on breathing today!

TUESDAY, AUGUST 20TH 2019

CrossFit Fannin – CrossFit

Warm-up

200m Run

5 Inchworms + 2 Push Ups

200m Run

10 Pass thrus

200m Run

10 Muscle Clean and Strict Press (barbell)

1 hang clean + 1 clean

10 Minute EMOM:

1 Hang Clean + Clean @ 70% of 1RM

*Do this at 70% of your max Clean. These are all SQUAT CLEANS! Drop the bar between reps. Get 20 strong reps in today!

Metcon (AMRAP – Reps)

15 Minute AMRAP, With a Partner:

100 Ab Mat Sit Ups (each!)

30 Power Clean and Jerks (95/135)

30 Power Clean and Jerks (125/185))

Max Reps Power Clean and Jerks (155/225)

*Complete with a partner! BOTH of you EACH complete the 100 sit ups at the same time then move on and split up the clean and jerks however you want( one person working at a time on barbell) The goal is max reps at the third barbell. Pick 3 weights you can work together with your partner, but increase weight a little after each 30 reps.