Wednesday 1st March
February 28, 2017

Wednesday 1st March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

100m run

wall adductor

wall glute

B.

3 rounds

5 active hang

20 second handstand hold

5 prisoner squats

Metcon

Metcon (Time)

800m run

9,7,5

Toes 2 bar

Front squat (90kg/60kg)

Handstand push up

50 double unders
PROGRESSION

RUN >> reduce distance

T2B >> reduce reps, HKR

FS >> reduce load

HSPU >> reduce range (1.5am max), DB press

DU >> reduce reps, 100 sk +10 attempts

February 27, 2017

Tuesday 28th February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

Rowling

B.

3 rounds

10 banded pull downs

10 lunges + T rotation

Metcon

Metcon (Time)

5 rounds each for time

200m row

7 C2B pull ups

SCORE = sum of times for all 5 rounds
PROGRESSION

PU >> pull up, Jumping

February 26, 2017

Monday 27th February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 50 Unbroken Kettlebell Swings.

If you normally swing a 24kg, swing a 16kg. If you normally swing a 16kg, swing a 8kg.

B. 3 rounds

10 wall facing squats

10 PVC pass throughs

C. Banded hip and shoulder distractions.

Metcon

Metcon (Time)

50 wall ball (9kg/6kg)

Every break complete 5 sit ups + 5 push ups

50 Kettlebell swing (24kg/16kg)

Every break complete 5 sit ups + 5 push ups

50 overhead squats (35kg/25kg)

Every break complete 5 sit ups + 5 push ups
PROGRESSIONS

WB >> reduce load

PU >> reduce range, KPU

KBS >> reduce load

OHS >> reduce load

February 23, 2017

Friday 24th February


CrossFit Fornix – CrossFit

Weightlifting

Back Squat (5 x 5)

Gymnastics

Tabata Hollow Rocks

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

Accessory

Metcon (No Measure)

Those competing in the OPEN – Complete the following

NOT to complete back squats or hollow rocks

1. Trigger hips & glutes

2. Stretch hips and glutes

3. Microband walking

4. 1 minute of bird dogs x 2

5. 1 minute one leg glute raises x 2

6. Pistol practice and progression

February 22, 2017

Thursday 23rd February – Fundamentals 2


CrossFit Fornix – Fundamentals

Fundamentals 2 Movement Breakdown (No Measure)

1. Press

2. Push Press

3. Push Jerk

4. Hang Power Snatch

5. Sumo Deadlift High Pull (SDLHP)

6. Box Jump

1. PRESS

– Bracing the core

– Front rack position from the Front Squat

– Tuck the chin

– Press the bar out overhead to full extension of the shoulders and elbows

– Head through the window

– Tuck the chin

– Pull the bar back down to the front rack position

2. PUSH PRESS – Dip, Drive

– Bracing the core

– Front rack position

– Tuck the chin

– Dip = knees forwards

– Drive upwards

– Use the momentum of the ‘pop’ to help drive the bar out overhead to full extension of the shoulders and elbows

– Head through the window

– Tuck the chin

– Pull the bar back down to the front rack position

3. PUSH JERK – The Five D’s of CrossFit: Dip, Drive, Re-Dip, Drive and Done.

– Bracing the core

– Front rack position

– Tuck the chin

– Dip = knees forwards

– Drive upwards

– Use the momentum of the ‘pop’ to help drive the bar out overhead

– As you lose sight of the bar, ‘push’ under the bar into the dip position to achieve full extension of the shoulders and elbows

– Head through the window

– Stand to full extension of the hip and the knee

– Tuck the chin

– Pull the bar back down to the front rack position

4. HANG POWER SNATCH

– Hand position

– Dip = knees forwards. Dip and stand.

– Dip and tip. Tip = hips back. Dip, tip and stand

– Shrug shoulders

– Elbows high and outside – think Scarecrow

– Flip and punch

– Dip muscle snatch

– Tip muscle snatch

– Snatch drops

5. SUMO DEADLIFT HIGH PULL

– Bracing the core

– Hand position

– Foot position

– Shrug

– Shrug, pull

– Hips back, knees out, chest high, bar to mid-shin

– Push the ground away, squeeze the bum and stand

– Piecing it together

6. BOX JUMP

– Foot position

– Point of focus

– Dip, tip and arm swing

– Extension of the ankles, knees and hips

– Tuck the knees

– Stomp the landing

Fundamentals 2 (Time)

10,8,6,4,2 reps of:

Hang Power Snatch (30kg/20kg)

Sumo-deadlift high pull (24kg/16kg)

Box jump (20″/16″)

Thursday 23rd February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

trigger calf

B.

3 rounds

10 DB press

10 good mornings

10 calf raises

Metcon

A: Metcon (Distance)

4 x 400m run on a 2 minute timer

– Make note of you quickest and your slowest times
PROGRESSIONS

Distance

Accessory

B: Metcon (No Measure)

Accumulate the following

30 pike push ups (30″/24″)

400m waiter walk (24kg/16kg)
PROGRESSIONS

PPU >> Reduce box height, reduce range

WW >> reduce load

February 20, 2017

Tuesday 21st February – Fundamentals 2


CrossFit Fornix – Fundamentals

Fundamentals 2 Movement Breakdown (No Measure)

1. Press

2. Push Press

3. Push Jerk

4. Hang Power Snatch

5. Sumo Deadlift High Pull (SDLHP)

6. Box Jump

1. PRESS

– Bracing the core

– Front rack position from the Front Squat

– Tuck the chin

– Press the bar out overhead to full extension of the shoulders and elbows

– Head through the window

– Tuck the chin

– Pull the bar back down to the front rack position

2. PUSH PRESS – Dip, Drive

– Bracing the core

– Front rack position

– Tuck the chin

– Dip = knees forwards

– Drive upwards

– Use the momentum of the ‘pop’ to help drive the bar out overhead to full extension of the shoulders and elbows

– Head through the window

– Tuck the chin

– Pull the bar back down to the front rack position

3. PUSH JERK – The Five D’s of CrossFit: Dip, Drive, Re-Dip, Drive and Done.

– Bracing the core

– Front rack position

– Tuck the chin

– Dip = knees forwards

– Drive upwards

– Use the momentum of the ‘pop’ to help drive the bar out overhead

– As you lose sight of the bar, ‘push’ under the bar into the dip position to achieve full extension of the shoulders and elbows

– Head through the window

– Stand to full extension of the hip and the knee

– Tuck the chin

– Pull the bar back down to the front rack position

4. HANG POWER SNATCH

– Hand position

– Dip = knees forwards. Dip and stand.

– Dip and tip. Tip = hips back. Dip, tip and stand

– Shrug shoulders

– Elbows high and outside – think Scarecrow

– Flip and punch

– Dip muscle snatch

– Tip muscle snatch

– Snatch drops

5. SUMO DEADLIFT HIGH PULL

– Bracing the core

– Hand position

– Foot position

– Shrug

– Shrug, pull

– Hips back, knees out, chest high, bar to mid-shin

– Push the ground away, squeeze the bum and stand

– Piecing it together

6. BOX JUMP

– Foot position

– Point of focus

– Dip, tip and arm swing

– Extension of the ankles, knees and hips

– Tuck the knees

– Stomp the landing

Fundamentals 2 (Time)

10,8,6,4,2 reps of:

Hang Power Snatch (30kg/20kg)

Sumo-deadlift high pull (24kg/16kg)

Box jump (20″/16″)

Tuesday 21st February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

Burpee Breakdown

B.

3 rounds

8 wall toe touch

8 prisoner squats

C.

banded hip stretch

Metcon

Metcon (Time)

4 rounds

4 hang squat clean (80kg/55kg)

6 one arm DB snatch (22.5kg/15kg)

8 toes 2 bar

10 burpees
PROGRESSIONS

HSC >> reduce load

OADBS >> reduce load

T2B >> reduce reps, HKR, tuck

BUR >> step/kick out