Saturday 18th March
March 17, 2017

Saturday 18th March


CrossFit Fornix – CrossFit

Weightlifting

A: Bench Press (5 x 2)

Metcon

B: Metcon (Time)

2km run

First 500m (9kg/6kg) – medicine ball

Second 500m (20kg/10kg) plate

Third 500m (24kg/16kg) kettlebell

Fourth 500m (no load)
PROGRESSIONS

RUN >> redcue distance, reduce load

March 16, 2017

Friday 17th March


CrossFit Fornix – CrossFit

Weightlifting

Overhead Squat (5 x 5 )

Accessory

B: Metcon (Time)

5, 7, 9 reps of:

Goblet squat (24kg/16kg)

Sit up (24kg/16kg)

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

GS/SU/SDHP>> reduce load

Metcon (No Measure)

Those competing in the OPEN – tonight will be doing mobility and skills

March 15, 2017

Thursday 16th March


CrossFit Fornix – CrossFit

Metcon

Metcon (Time)

In teams of 3 – 5km row

Changing every 250m

Immediately after getting off the rower, complete 50m farmers carry (24kg/16kg)
PROGRESSIONS

FC >> reduce load

March 13, 2017

Tuesday 14th March


CrossFit Fornix – CrossFit

Metcon

Metcon (Time)

80 double unders

40 thrusters (42.5kg/30kg)

70 double unders

30 thrusters (52.5kg/35kg)

60 double unders

20 thrusters (60kg/40kg)

50 double unders

10 thrusters (70kg/45kg)
PROGRESSIONS

DU >> reduce reps, 2 x skip + 5 att

TH >> reduce load

March 12, 2017

Monday 13th March


CrossFit Fornix – CrossFit

Metcon

Metcon (AMRAP – Reps)

3 minutes on – 2 minutes of

Max reps

Burpee

Box jump (24”/20”)

Oh plate lunge (20kg/10kg)

Wall ball (9kg/6kg)
PROGRESSIONS

BU >> kick/step out

BJ >> reduce height

OHL >> reduce load

WB >> reduce load

March 10, 2017

Saturday 11th March


CrossFit Fornix – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min

5 handstand push ups

10 pistols

15 hang power clean (52.5kg/35kg)
PROGRESSIONS

HSPU >> reduce range, pike PU, DBP

PIS >> box, toe spot

HPC >> reduce load

March 9, 2017

Friday 10th March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 Rounds

10 Empty Barbell BTN Strict Press

10 Empty Barbell front rack lunges

10 stand to receive split jerk position

B. Band distractions

Weightlifting

A: Split Jerk (5 x 3)

Accessory

B: Metcon (AMRAP – Reps)

Tabata kettlebell swings (24kg/16kg)

Metcon (No Measure)

Those competing in the OPEN – complete the following.

NOT to complete deadlifts

1. Trigger TFL & Psoas

3. 1 minute couch stretch each side x 2

3. 1 min banded hip stretch each side x 2

Rope Climb Practice

March 8, 2017

Thursday 9th March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

5 minutes roller

B.

10 slow first pull

10 slow first + second pull

10 snatch pull

10 overhead squat

10 power snatch or squat snatch

Metcon

Metcon (Time)

5 rounds

300m run

5 snatch (52.5kg/35kg)
PROGRESSIONS

RUN >> reduce distance

SN >> reduce load