SATURDAY, JULY 20TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

10 Calorie Row Hard!

10 PVC pads thrus

Class -Stretch

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP, With a Partner:

“Grace”

30 Clean and Jerks (95/135)

“Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

“Isabel”

30 Snatch (95/135)

*This workout is with a partner. Alternate reps as you wish

FRIDAY, JULY 19TH 2019

CrossFit Fannin – CrossFit

Warm-up

“Rowling”

This game is played on the rowers. Each athlete is going to row 5 separate times. Each time they are starting at 0m and trying to land the rower at 100m. If you do so, you get 0 points. You get a point for each meter away from 100m. For Example, you would get 5 points for landing on 95m, and 3 points for landing on 103m. After each time rowing, write your score, you will write it on the board. Lowest score after 5 rounds wins! To warm up for the day, do one exercise listed below after each row:

​1. 15 Air Squats

​2. 15 Push Ups

​3. 15 Goodmornings (pvc)

​4. 10 Single Leg Deadlifts each leg (KB or DB)

​5. Burpees with points. (1 Point = 1 Burpee)

Deadlift

Deadlift (25 Minutes)

10-10-10-3-3-3

*These are all SINGLES! Meaning guide the bar down from the top each set but then relax and regain tension before you go for the next lift. You should not stand up or drop the bar between reps. Do 3 sets of 10 as warm up sets. The 3rd set of 10 should be at about 65% of your max. Then add weight and perform a 3×3 at 80% of your max. The 3×3 should all be done at the same weight.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

1-2-3-4-5-6-7-8-9-10…

Handstand Push Ups

25 Double unders

*The handstand push ups are a ladder, adding 1 rep each round. 25 double unders is always the same. Make these HSPU as challenging as possible. You can do them kipping, strict, deficit, or on parallettes! If you can do HSPU do Double Dumbbell Strict Press.

Scaling Options:

Double unders- 10 double unders- x2 singles

HSPU à Double Dumbbell Strict Press

THURSDAY, JULY 18TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

250m Ski/bike/row

250m Row

Metcon (Time)

5 Rounds for Time:

400 Meter Run

500m Row

1:30 Rest

*In a team of 3, rotate on the run . Waterfall the start. Work on holding a consistent pace.

On the start one person is running the other two are waiting as soon as first person gets back they start rowing and second person starts the run etc

The actual rest will vary depending on your runner your waiting on

CASH-OUT

Cash Out:

3 Sets for Quality:

15 Inverted Rows

30 Ab Mat Sit Ups

WEDNESDAY, JULY 17TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

With an Empty Barbell:

10 High Hang Muscle Snatch

10 Muscle Snatch

5 High Hang Power Snatch

5 Hang Power Snatch

5 Power Snatch

Muscle snatch + powersnatch

1 muscle snatch + 1 powersnatch
Muscle Snatch + Power Snatch

1-1-1-1

*10 minutes to work up, The limiting factor will be the muscle snatch. The power snatch should be technique work.

* If no snatch go muscle powersnatch

Power Snatch (1×1)

Power Snatch

1-1-1

*Take the next 10 minutes to work up to a heavy single power snatch for the day.

Metcon (Weight)

6 Minute EMOM:

1 Power Snatch

* Try to go 6 for 6.

Enter weight and number completed out of 6

(5 Rounds for time)

Every 2 Minutes for 10 Minutes:

6 Bench Press

6 Weighted Strict Pull Ups

*Today is obviously heavy on the strength work. The bench press should be heavy but unbroken. Pick your own weight. Work on GOOD strict pull ups. You can do them weighted, bodyweight, or with a band!
Enter in your time each rd for 5 rds and loads

TUESDAY, JULY 16TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

10 PVC pads thrus

5 Split Jerks (work on technique with pvc

Powerclean and jerk (1-1-1)

Power Clean + 3 Jerk(can split)

1-1-1

*Work up to a heavy set for the day for this complex. Hit one tough set and be done. Work on footwork, speed under the bar for the jerk, and your positioning!

Metcon (AMRAP – Rounds and Reps)

15 minute amrap of :

18/21 Calorie Row

15 Toes to Bar

7 Shoulder to Overhead (95/135)(125/185)

*The shoulder to overhead should be heavy but unbroken for each set!

Goal is 5 rds, 1 rd every 3 minutes

Scaling Options:

15 Toes to Bar – 15 Knees to Chest

MONDAY, JULY 15TH 2019

CrossFit Fannin – CrossFit

Warm-up

200 meter run

:90 Row (1:00 Easy, :30 Hard)

20 Air Squats

:90 Row (1:00 Easy, :30 Hard)

:30 Banded Front Rach Stretch each arm

Front Squat (3×1)

Front Squat (20 Minutes)

3 x 1 @ 90% of 1RM

*Go off of your new 1RM! Just because the movement of the month is over, doesn’t mean we aren’t front squatting anymore. You should feel strong here. 3 Strong singles all at the same weight.

Metcon (Time)

6 Rounds for Time:

200 Meter Run

8 Dumbbell Thrusters

7 Strict Pull Ups (weighted if your solid on strict)

* There is no Rx Weight on thruster pick something you can stay moving with but is challenging (enter weight in drop box). Pick whatever is challenging for strict pull ups. Banded, Normal Strict, or Weighted Strict. But I want everyone pulling in the vertical plane. Try not to do rows today!

Enter total time….

And put thruster weight and pull up weight if you go weighted in drop box

SATURDAY, JULY 13TH 2019

CrossFit Fannin – CrossFit

Metcon (Time)

“DECK OF CARDS”

HEART- BACK SQUATS (65/95)

CLUB- 100 METER RUN

DIAMOND- PUSHUPS

SPADE- DOUBLE SITUPS

JOKER -800 METER RUN OR 1000 ROW

RX+ BOTH RUN AND ROW OR TODAY YOU CAN RUN BOTH OR ROW BOTH

BUT EACH 1600

ACE 11

FACE 10