CrossFit Fannin – CrossFit


200m Run, Then,

2 Rounds

15 Air Squats

10 Leg Swings each leg (forward and backward, and then side to side)

Back Squat

Back Squat (25 Minutes)

4×6 reps @ 70% of 1RM

*Nothing too heavy today, I want you moving the bar well not grinding through any reps. Just trying to maintain some leg strength throughout the Open.

Metcon (AMRAP – Reps)

20 Minute Alternating Minute EMOM:

12/15 Calorie Row

8 Burpee Box Jump (20/24)

15 kb swings (35/53)

15 V ups

*Just moving around here before tomorrow. Rotate at the :50 mark of each minute even if you haven’t finished the reps.

Scaling Options:

15 V-Ups-20 sit-ups


CrossFit Fannin – CrossFit


2:00 Row

15 Push Ups

10 PVC pass thrus

Bench Press

Bench Press (15/20 minutes)

4×6 Reps @ 75% of 1RM

*Complete 5 strict pull ups after each set. All sets should be at the same weight.

Metcon (Time)

5 Rounds for Time:

60 Double Unders

10 Strict Handstand Push Ups

10 Power Cleans (95/135)

1 Minute Rest

25 Minute Time cap

*Try to do the power cleans in as few sets as possible. The sub for the double unders is not single unders! It will be 2:00 of double under practice!

Scaling Options:

60 Double Unders – 2:00 Of Double Under Practice

15 Strict HSPU – 15 HSPU – 15 Double Dumbbell Strict Press


CrossFit Fannin – CrossFit


5 Minutes of Single Unders

EVery Minute on the minute, do 10

double unders and then back the singles the rest of the time.

Overhead Squat (1×15)

Overhead Squat (15-20 Minutes)

15 Rep Max

*Work up in weight. Try to get 5 good sets in working up to a heavy set of 15.

Metcon (AMRAP – Reps)

For 10 Cycles:

1 Minute AMRAP:

Buy In: 150 meter run (rx+200)

With Remaining Time: Max Reps Power Snatch (75/115)

1 Minute rest after each round

*Try to accumulate as many power snatch reps as possible. The goal is 75 accumulated. Score is total snatches. You should be shooting for 4-8 reps per round.


*scoring total reps


CrossFit Fannin – CrossFit


2 Rounds:

1:00 on a Machine

10 Tempo Goblet Squats (3 sec down)

5 Inchworms + 2 Push Ups

1 powerclean + 2 squat cleans (10×1 )

Every Minute for 10 Minutes

1 Power Clean + 2 Squat Cleans

This should be around 70% of your max power clean. You can work up just a bit throughout the 10 minutes if you wish or stay same across. Drop the bar after each of the 3 reps.

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

60 Air Squats

50 Toes to Bar

40 Burpees

30 Power Cleans (95/135)

10 Muscle Ups

*The goal is to make it through a round if possible. If you make it past the muscle ups, you’re back on the 60 Air Squats. Power Cleans should be fast singles or some touch and go reps.

Scaling Options:

10 Muscle Ups -20 Chest to Bar Pull

Ups-20 pullups-20 jumping pull-up or muscle up


Dr Jordan B Peterson @jordan.b.peterson said

“Fundamentally life is about turning chaos into order.” I thought with every workout you pit the chaos in your mind against your body and what it can do. When you finish the workout it brings a understanding of accomplishment, experience and discipline or order to your mind. Same with our diet and our health. We are always working to answer the chaotic questions of what we should be eating and doing to make our body perform the best. We battle chaotic thoughts that we “aren’t good enough” in some way. Being willing to go face to face with those chaotic lies work past them and move toward our truth, it brings order to our mind and heart.

Living by a schedule removes chaos and brings the order we need to accomplish our goals. Balancing your check book no matter how much is in it puts the leash on the chaos worry and fear that’s been leading you around. At least you know where you stand and that’s a stronger position than the chaotic shaky ground of denial.

Living with purpose and feeling the way we want to is accomplished in part by bringing more order to our lives. Obviously is easier said than done but it’s still true. The momentum that our lives generate and the environment we choose for our lives will have a lot to say about how hard it will be to bring order to the chaos and how much of our potential we will eventually realize.


-Jim Hensel

1. Where and what can you do

today to bring more order to your


2. What can you do for someone else to bring more order in their life?

But they that wait upon the LORD shall renew their strength; they shall mount up with wings as

eagles; they shall run, and not be weary; and they shall walk, and not faint.

Isaiah 40:31


CrossFit Fannin – CrossFit

Metcon (Time)


HEART- 100 run


DIAMOND- Hang power clean (65/95)(95/135)

SPADE- Sit-ups



Joker-800 meter run/1,000 row

RX+ both run 1,600 and row 1,600


CrossFit Fannin – CrossFit


Remember if you want to do the open workout today you have to pay the entry fee that includes Am classes! Our goal is for everyone to join us this year it will be fun and scalable for everyone. As soon as they post wod I will post as well.


200m Run

15 Air Squats

200m Run

15 Push Ups

200m Run

15 Goodmornings (pvc)


Deadlift (20 Minutes)

6 x 8 @ 55% of 1RM

55-60% for these here working on technique and strengthening the lower back and hamstrings.

Dumbbell Bench Press


*Go as heavy as possible for these but keep them unbroken. Do a set after each set of deadlifts.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

1,000m Row

5 Rounds:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

*After the 5 rounds of “Strict Cindy” you are back on the rower. Do either unassisted strict pull ups or banded strict pull ups today. No inverted or Ring Rows. I think strict pull ups are coming in the Open this year.

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target


CrossFit Fannin – CrossFit


With a PVC:

10 Squats with heels on PVC

10 Squats with toes on PVC

10 Pass thrus

10 Overhead Squats

10 Snatch Balance

5 Power Snatch + Squat Snatch

Power Snatch

Power Snatch + Squat Snatch (20 Minutes)

1 x 2 @ 65% of 1RM

1 x 2 @ 65% of 1RM

1 x 2 @ 70% of 1RM

1 x 2 @ 70% of 1RM

1 x 2 @ 75% of 1RM

*This is a power snatch, drop the bar, squat snatch, drop the bar, rest :30, power snatch, drop the bar, squat snatch! 4 Reps total in a set! You will do 2 SETS at 65%, 2 sets at 70% and one set a little heavier.

Metcon (Time)

4 Rounds for Time:

50 Unbroken Double Unders

35 Overhead Squats (35/45)

20 V Ups

Time Cap 20 Minutes

Every time you miss a double under you have 3 burpees on the spot, before going again! For those that can only get a few double unders in a row (1 or 2) do 1:00 of double under practice and then 15 burpees Challenge yourself and try to do the squats unbroken.

Scaling Options:

V ups- sit-ups

Ohs- pvc or could be front squat