Tuesday 1st November
October 31, 2016

Tuesday 1st November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

Micro –band warm up

– Forward

– backwards

– left side

– right side

– 5 slow air squat

– 10 glute raise

B.

2 rounds on each arm of:

20 seconds one arm DB press, 10 sec hold overhead

Metcon

Metcon (Time)

100 front squats (70kg/45kg)

Every 10 reps complete

10 kettlebell swings (24kg/16kg)

5 pull ups
PROGRESSIONS

FS >> reduce load

KBS >> reduce load

PU >> box

October 30, 2016

Monday 31st October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

3 rounds of:

10 one arm DB press (each side)

10 hollow rocks (or tuck)

10 wall facing squats

B.

Pigeon stretch (30 sec each side)

Cossack stretch (30 sec each side)

Weightlifting

A: Push Press (5-5-5-5-5)

Metcon

B: Metcon (AMRAP – Reps)

Wall Ball 30 seconds

Rest 30 seconds

Wall Ball 60 seconds

Rest 60 seconds

Wall Ball 90 seconds

Rest 90 seconds

Wall Ball 120 seconds
PROGRESSIONS

WB >> reduce load, reduce height

October 27, 2016

Friday 28th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

PVC pass overs

PVC front rack ext rotation

B.

10 BTN press

10 OHS

10 Sots press

C.

Partner PNF chest stretch

D.

2 rounds of:

5 HKR

5 HKR + HOLD 2 sec

5 HKR + HOLD + T2B

Weightlifting

A: Behind the neck press

Behind the neck press

5-5-5

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes

5 overhead squat (20kg/15kg)

5 push ups

5 toes 2 bar

October 26, 2016

Thursday 27th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

10, 8, 6, 4, 2

Good morning

One leg DB deadlift

Soccer kicks

Speed skater

B.

PVC SDHP – Breakdown

– sumo deadlift

– sumo deadlift, shrug, slow

– sumo deadlift, shrug, fast

– sumo deadlift high pull

Metcon

Metcon (Time)

21-18-15-12-9-6-3 reps:

Sumo deadlift high pull (40kg/30kg)

Lateral jumps, over bar
PROGRESSIONS

SDHP >> reduce load

October 23, 2016

Monday 24th October


CrossFit Fornix – CrossFit

Warm-up

Running (No Measure)

A.

2 min double under practice

1 min KB calf mash (left)

1 min KB calf mash (right)

2 min double under practice

B.

Calf stretch

5 squat jumps

Quad stretch

5 broad jumps

Metcon

5k Run (Time)

Max Effort 5k Run

October 19, 2016

Thursday 20th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

Agility ladder!

B.

2 rounds of:

10 seated DB press

10 push ups

10 plate front raise

Metcon

Metcon (No Measure)

Complete in any order for quality:

100 hollow rocks

10 wall walks

200m farmers carry (32kg/24kg) each hand

100m prowler (40kg/20kg)
PROGRESSION

HR >> tuck

WW>> reduce range

FC >> reduce weight

PR >> reduce weight

October 16, 2016

Monday 17th October


CrossFit Fornix – Open Gym

Weightlifting

A: Split Jerk (5×3)

Metcon

B: Metcon (Time)

9,7,5 reps for time

GHD sit up

Ring dip
PROGRESSIONS

GHD >> 2 x rep ab mat sit up

RD >> bar, bar + band, box

Saturday October 15, 2016 ''

For time:

25 overhead squats (60kg/40kg)

25 thrusters (60kg/40kg)

15 overhead squats (60kg/40kg)

15 thrusters (60kg/40kg)

5 overhead squats (60kg/40kg)

5 thrusters (60kg/40kg)

 

Every 2 minutes complete 2 Bar muscle ups

Friday October 14, 2016 ''

“DT”

Five rounds for time of:

12 Deadlift (70kg/50kg)

9  Hang power clean (70kg/50kg)

6 Push jerk (70kg/50kg)