Wednesday 1st February
January 31, 2017

Wednesday 1st February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

a.

200m run

lunge + T rotation

duck walk

burpee broad jump

b.

wall adductor stretch

wall glute stretch

c.

PVC

Weightlifting

Thruster (5×3)

Metcon

Metcon (Time)

3 rounds for time:

5 front rack lunge (42.5kg/30kg)

7 power snatch (42.5kg/30kg)

9 burpee over bar
PROGRESSIONS

LU >> reduce load

PS >> reduce load

BU >> kick/step out

January 30, 2017

Tuesday 31st January


CrossFit Fornix – CrossFit

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
LB/KG conversion

84kg/56kg

PROGRESSIONS

HSPU >> Push press (43kg/29kg)

CL >> reduce load (52kg/34kg)

Weightlifting

Shoulder Press (3×10)

January 29, 2017

Monday 30th January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

a.

Microband Warm up

b.

2 rounds

10 active hang

10 push up +

10 wall toe touch

Metcon

Metcon (Time)

500m row

20 push ups

30 toes 2 bar

40 pull ups

50 box jumps (24”/20”)

40 back squats (50kg/35kg)

30 front squats (50kg/35kg)

20 overhead squats (50kg/35kg)

500m run
PROGRESSIONS

PU >> reduced range, KPU

T2B >> 1/2 reps, HKR, tuck

PU >>1/2 reps, Box

BJ >> reduce height

BS/FS/OHS >> reduce load

January 27, 2017

Saturday 28th January


CrossFit Fornix – CrossFit

Metcon

Metcon (Time)

100 Burpees

80 Kettlebell swing (24kg/16kg)

60 Squat clean (42.5kg/30kg)
PROGREESIONS

BU >> 1/2 reps, kick out/step out

KBS >> reduce load

SC >> reduce load

January 26, 2017

Friday 27th January


CrossFit Fornix – CrossFit

Weightlifting

A: 5 x 5 deadlifts @ 80% 1rm (5 x 5 )

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes

10 Pistols

5 Ring dips
PROGRESSIONS

PIS >> box, toe spot

RD >> bar dip, box dip

January 24, 2017

Wednesday 25th January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

a.

2 rounds

1 min double under

1 min bottom sq mobility

b.

3 rounds

5 prisoner squats

5 active hang

Metcon

Metcon (AMRAP – Reps)

3 minutes on each movement to accumulate max reps

Rest 3 minutes between stations

Bar muscle ups

Rope climb

Dumbbell thrusters (15kg/20kg)

Double unders
PROGRESSIONS

BMU >> Band, ring row, barbell row

RC >> 1/2 climb, G2S

DBT >> reduce load

Teens Holiday Sesh 25 Jan


CrossFit Fornix – CrossFit Teens

Warm-up

5 mins double under practice

3 rounds:

3-5 reps of each movement

* increase weight/progression each round

Metcon (Time)

1000 Rep Round Up

Work as a team to complete 1000 total reps within 8 x 5 min rounds

(3 min rest between rounds)

INDIVIDUAL CHALLENGE:

Each athlete must complete a minimum of 40 reps per round or incur an individual burpee penalty (1:1) to be completed at the end of the workout.

TEAM CHALLENGE:

The number of leading reps each round will be deducted from the other teams score.

All teams not reaching the 1000 rep goal will incur a team burpee penalty (1:1).

January 23, 2017

Tuesday 24th January


CrossFit Fornix – CrossFit

Metcon

A: Metcon (Time)

30 Power Snatch (50kg/35kg)

5 minute cap
PROGRESSIONS

Reduce Load

B: Metcon (Distance)

Max 100m shuttle runs in 15 minutes. EMOM complete 5 air squats
PROGRESSIONS

SQ >> reduce range

January 22, 2017

Monday 23rd January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

a.

3 rounds

10 pass overs

10 reverse flys

b.

10 press

10 push press

10 push jerk

Weightlifting

A: Overhead Complex

20 minutes to build to a heavy complex

1 Push press

1 push jerk

1 split jerk
Must complete all 3 reps for the set to count

PROGRESSION

2 X push press + 2 x push jerk

Gymnastics

B: Tabata Hollow Rocks

20 seconds of work followed by 10 seconds of rest for 8 intervals
PROGRESSIONS

1 leg, tuck