Thursday 1st December
November 30, 2016

Thursday 1st December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

a.

300m run

b.

3 rounds

1 lap duck walk

5 wall facing squats

c.

banded hip opening

Metcon

Metcon (Time)

140 wall balls (9kg/6kg)

Every 20 reps complete 1 round of Cindy

5 pull ups

10 push ups

15 squats
PROGRESSIONS

WB >> reduce load, reduce height

PU >> band, ring row

PU >> reduce range, KPU

November 29, 2016

Wednesday 30th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

a.

3 rounds

200m row

20 second handstand hold

B.

Burpee breakdown drill

Weightlifting

A: Bench Press ( 5 x 3)

Metcon

Metcon (AMRAP – Reps)

3 x max set overhead squats (60kg/40kg)

As soon as the bar is dropped complete 15 burpees

Rest as needed between sets
PROGRESSIONS

OHS >> reduce load

November 28, 2016

Tuesday 29th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds

5 one arm DB snatch

5 push up plus

5 one arm DB clean & jerk

20 sec front shoulder stretch

5 one arm DB row

5 lying pull overs from hollow

Metcon

Metcon (Time)

2 rounds of:

8 Power Snatch (60kg/40kg)

15 push ups

2 rounds of:

8 Clean & Jerk (60kg/40kg

15 Ring Dips

2 rounds of:

8 SDHP (60kg/40kg)

15 Knees to Elbows
PROGRESSIONS

PS >> reduce load

PU >> reduce range, kpu

C&J >> reduce load

RD >> bar dip, box dip

SDHP>> reduce load

K2E >> HKR, tuck

November 27, 2016

Monday 28th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

a.

Trigger Lat/ post delt (wall)

b.

super front rack stretch

c.

10 x snap to hollow

10 x snap to superman

10 x active hang + 2 sec hold

Metcon

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.
LB/KG conversion 45kg/30kg

The Athlete can continue working as fast as possible (i.e. there is no requirement to rest or wait until four minutes are up).

PROGRESSIONS

TH>> reduce load

C2B >> jumping C2B

November 25, 2016

Saturday 26th November


CrossFit Fornix – Advanced Class

Accessory

Metcon (No Measure)

Accumulate 20 strict handstand push ups

Gymnastics

Handstand Walk (Max distance in 5 minutes )

Skill

Metcon (AMRAP – Reps)

EMOM 10 minutes

Even = Ring muscle ups

Odd = One arm DB snatch (20kg/15kg)
choose a rep scheme between 1 and 5 for the muscle ups. Hold this across all sets.

choose a rep scheme between 3 and 6 (each arm) for the OADBS. Hold this across all sets.

Saturday 26th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

a.

400m run

b.

wall adductor stretch

wall glue stretch

c.

microband WU

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22 minutes

50 double unders

1 squat clean (85kg/60kg)

50 sit ups

1 rope climb
DU >> 1/2 REPS, 100 sk + 10 du att

SC >> reduce load. PC

RC >> 1/2 climb every second round, strict pu x 4 (band), RR

November 24, 2016

Friday 25th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

PVC BSU

Weightlifting

A: Shoulder Press (3 X 3 )

B: Push Press (3 X 3 )

Metcon

C: Metcon (Time)

21,15,9 GHD sit up

9,7,5 chest 2 bar pull up
PROGRESSIONS

GHD >> SU, weighted SU

C2B >> PU, jumping C2B

November 23, 2016

Thursday 24th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

a.

400m run

b.

3 rounds

20 second handstand hold

5 barbell good mornings

5 push ups

Metcon

A: Metcon (Time)

1km row

21, 15, 9

Handstand push up

Deadlift (102kg/70kg)
PROGRESSIONS

HSPU >> reduce range (1.5 am max), pike pu

DL >> reduce load

Metcon

B: Metcon (Time)

300m waiter walk (24kg/16kg)

The weight may only change arms at the half way mark (150m)
PROGRESSIONS

>> reduce load

November 22, 2016

Wednesday 23rd November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

a.

4 rounds

1 minute double under practice

5 wall toe touch

b.

Banded hamstring/adductor stretch

Metcon

A: EMOM 10 minutes (No Measure)

Even 10 toes 2 bar

Odd 10 box jumps (24”/20”)
T2B >> reduce reps, hanging knee raise, Vsit, tuck

BJ >> reduce height

Metcon

B: Metcon (Time)

600m run

Rest 3 minutes

500m run

Rest 2 minutes

400m run

Rest 1 minute

200m run

Rest 30 seconds

100m run
PROGRESSIONS

500m, 300m, 300m,200m, 100m

November 21, 2016

Tuesday 22nd November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

a.

Joint rotations

b.

Cossack/Sampson/pigeon stretch

c.

Band distractions left

10 Banded pull downs

Band distractions right

10 banded pull downs

Metcon

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
LB / KG conversion

61/42

PROGRESSIONS

TH >> reduce load

BU >> 3 reps/ jump out