SATURDAY, APRIL 27TH 2019

CrossFit Fannin – CrossFit

Metcon (Time)

With a partner, For Time:

100-80-60-40-20

Calorie Row/ Bike/ Ski

Burpees

V UPS

Time Cap = 35 Minutes

*Break up the reps as you wish. I recommended going 10’s on everything.

Scaling Options:

V-Ups- sit-ups

FRIDAY, APRIL 26TH 2019

CrossFit Fannin – CrossFit

Warm-up

“Black Jack Rowling”

The object of this game is to end up with a total of 21 points! This game is played on the rower. Each person will row 5 separate times. Each time getting a score. You will row from 0 to 100m. If the rower lands on 100m, you get 0 points. Anything over or under 100m is points. For example, 105m would be 5 points. 92m would be 8 points. They’re all positive points. After 5 rows, if you get 21 total points, you have no penalty, you win! If you have over 21 points, YOU LOSE and have 20 burpees. Under 21 points, you have the number of points away from 21 as your burpees. After Each row complete one of these exercises to warm up for the day:

​1. 10 Single Arm Dumbbell Push Press each arm

​2. 10 Kettlebell Swings

​3. 10 Leg Swings each leg

​4. 10 Pull Ups/ Rows

​5. Burpees J

Have Fun with this!

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

200m Run

20 Push Press (65/95)

200m Run

20 Pull Ups

200m Run

-use the runs as the rest and try to go unbroken on the 20 rep movements!

Scaling Options:

Pull Ups – Banded Pull Ups – Inverted/ Ring Rows

Cash Out:

4 Rounds for Quality

50’ Handstand Walk or :30 Handstand Hold

25 Hollow Rocks`

THURSDAY, APRIL 25TH 2019

CrossFit Fannin – CrossFit

Warm-up

200m run

15 Air Squats

200m Run

5 Inchworms

200m Run

15 squats

Hang Clean (1×3)

Warmup on bar With an empty barbell:

10 High Hang Muscle Cleans

10 Front Squats

10 Hang Squat Cleans

Hang Squat Clean (15 minutes)

3 Rep Max

*15 minutes to work up to a 3 rep max hang squat clean. You should hang onto the bar for all 3 reps in a row. Focus on catching the bar as high as you can before riding the bar down into your squat with tension.

Metcon (Time)

10 Rounds for Time:

15/20 Calorie Row

3 Squat Cleans (125/185)

25 Minute Time Cap

*Alternate on the row with a partner. Waterfall the start (nobody doing cleans). The rower is always occupied. During your “rest” you must complete 3 squat cleans. These should take about 15-20 seconds and then you are resting until its your turn on the rower again. 10 rounds each!

*enter total team time when both have completed 10 rounds each

WEDNESDAY, APRIL 24TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Minutes on a Machine

2 Rounds:

10 Pass thrus

10 Scap Push Ups

10 Scap Pull Ups

10 Push Ups

Bench Press

10 Minute EMOM:

3 Bench Press @ 75% of 1RM

*About 8-10 minutes to warm up and find your working weight. Work on controlling the bar on the decent and pressing with speed!

Metcon (2 Rounds for time)

For Time:

21-15-9 Bar Facing Burpees

3-2-1 Rope Climbs

*Rest until the 10:00 mark and repeat!

*There is an 8 minute time cap on the workout the first time! This will give everyone a minimum of 2:00 rest before starting the second workout. There is a 10 minute Cap on the second workout.

Scaling Options:

1 Rope Climb – 4 Strict Pull Ups – 4 Inverted Rows
Scoring both rounds individually not including rest for example

First round 6:03

Then rest until 10:00 mark

Then second round time is 8:00

Scores

6:03

8:00

TUESDAY, APRIL 23RD 2019

CrossFit Fannin – CrossFit

Warm-up

400m run

Then, 2 Rounds:

10 PVC pads thru

10 Overhead Squats (pvc)

*Try to bring grip a touch narrower the second round

Overhead Squat (1×15)

Overhead Squat (15-20 Minutes)

15 Rep Max

*Work up to a heavy set of 15 today. This should be 4-6 total sets of 15 reps starting with the empty bar, working up in weight each set. Focusing on time under tension and stability over a number of reps.

Metcon (Time)

3 Rounds for Time:

400m Run

15/20 cal row or 12/15 bike

400m Run

200m Walk (recovery)

*The walk should be a recovery. Just move and recover. Push the pace on the row and the second run. The focus is running hard that last 400m each round when your legs are blown up.

MONDAY, APRIL 22ND 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:00 Bike

10 Romanian Deadlifts (empty barbell)

30 Single Unders

Deadlift

Deadlift (20 Minutes)

5 x 5 @ 65% of 1RM

*Work on some positioning and time under tension. These shouldn’t be too terribly heavy. All sets should be at the same weight.

Metcon (Time)

5 Rounds for Time:

50 Double Unders

3/5 Muscle Ups

5 Muscle Cleans (105/155)

50’ Dumbbell/Kettlebell Farmers Carry (50/70)

1 Minute Rest

Time Cap = 20 Minutes

*MUSCLE CLEANS- CANT JUMP THE BAR FEET STAY FLAT ON GROUND

*Rest exactly 1 minute after each round. This is very grip intensive! The scale for muscle ups today is 8 pull ups + 8 Toes to Bar!

Scaling Options:

50 Double Unders -1:00 of Double Under Practice -100 Single Unders

8 Muscle Ups – 8 Pull Ups + 8 Toes to Bar – 8 Jumping Pull Ups + 8 Knees to Chest

SATURDAY, APRIL 20TH 2019

CrossFit Fannin – CrossFit

Metcon (Time)

“DECK OF CARDS”

HEART- 100 METER RUN

CLUB- WALL BALL (14/20)

DIAMOND- HANG POWERCLEAN (65/95)(85/115)

SPADE-BOX JUMPS (20/24)(24/30)

-WITH A PARTNER COMPLETE A FULL DECK OF CARDS

JOKER 800 RUN/1,000 ROW

FACE-10

ACE-11

RX+=BOTH PARTNERS DO JOKERS 1,600 ROW AND RUN