Saturday 31st December
December 30, 2016

Saturday 31st December


CrossFit Fornix – CrossFit

Bull (Time)

2 Rounds for time of:

200 Double-Unders

50 Overhead Squats, 135#

50 Pull-ups

1-Mile Run
In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
To learn more about Bull click here
LB/KG CONVERSION

61kg/42kg

PROGRESSIONS

DU>> reduce reps, skip

OHS >> reduce load

PU >> reduce reps, jumping

RUN >> reduce distance

December 29, 2016

Friday 30th December


CrossFit Fornix – Fundamentals

Movement breakdown

Warm-up (No Measure)

Air Squat

Deadlift

Medicine ball clean

Pull ups

Push up

Metcon

Fundamentals # 1 (AMRAP – Rounds and Reps)

AMRAP 10 minutes

5 pull ups

7 push ups

9 medicine ball clean (9kg/6kg)

100m run
PROGRESSIONS

PU>> band, ring row

PU >> reduced range, kpu

MBC >> reduce load, reduce depth

RUN >> row

Friday 30th December


CrossFit Fornix – Open Gym

Partner DT (Time)

10 rounds

12 deadlifts (70kg/50kg)

9 hang power clean

6 push jerk

One person working at a time. Partner must only change on the completion of each full round

December 23, 2016

Saturday 24th December


CrossFit Fornix – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 MINUTES

100m farmers carry (24kg/16kg)

2 bar muscle ups

30 double unders
PROGRESSION

FC >> reduce load

BMU >> 4 x strict pull up

DU >> reduce reps, 2 x skip

December 21, 2016

Thursday 22nd December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

a.

Rowling x 3 rounds

5 double under or 10 sips for every meter incorrect

b.

couch stretch

happy baby stretch

c.

3 rounds

5 push up +

5 KB SDHP

5 prisoner squats

Weightlifting

A: Box Squat (5 x 10 )

Type the details of the weightlifting

Metcon

B : Metcon (AMRAP – Reps)

EMOM 7 minutes

4 thrusters (42.5kg/30kg)

3 push ups

2 sumo deadlift high pulls (42.5kg/30kg)
PROGRESSION

TH >> reduce load

PU >> reduce range, KPU

SDHP >> reduce load

December 20, 2016

Wednesday 21st December


CrossFit Fornix – CrossFit

12 Days of Christmas (Time)

1 clean and jerk (80kg/50kg)

2 100m run

3 chest 2 bar pull ups

4 kettlebell swings (32kg/24kg)

5 toes 2 bar

6 burpee over bar

7 pistols

8 deadlifts (80kg/50kg)

9 wall ball (9kg/6kg)

10 box jump (30”/24”)

11 handstand push up

12 front squat (80kg/50kg)
NOTES

40 minute cut off if you want it

1 bar per athlete

PROGRESSION

C&J >> reduce load

RUN >> reduce distance

C2B >> Pull up, 2 x push up

KBS >> redcue load

T2B >> HKR

B >> kick out

P >> box, toe spot

DL >> reduce load

WB >> reduce load

BJ >> reduce height

HSPU >> reduce range, PPU, DBP

FS >> reduce load

December 19, 2016

Tuesday 20th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

Jog

High Knees

Butt Kicks

Front kick

Back kick

B.

3 rounds

10 good mornings

10 calf raises

C.

Banded hamstring

Weightlifting

A: Snatch Grip Deadlift (3 x 3)

B: Deadlift (3 x 5)

Metcon

C: Metcon (Time)

Little Annie

30,20,10

Double under

Sit ups
PROGRESSION

DU >> half reps, 2 x skip