TEENS Tues 1 Aug
July 31, 2017

TEENS Tues 1 Aug


CrossFit Fornix – CrossFit Teens

Warm-up

3 rounds:

100m row

10 lunges with t rotation

10 cossack stretches (5 each side)

10 wall slides

1 wall walk with 10 sec hold

*

Pull-up progressions (together)

superman to hollow body rolls

active hangs

kip swings

lat pull backs

A: Metcon (AMRAP – Reps)

EMOM 5 mins

Pull-ups

1-5 reps

FOCUS ON QUALITY

B: Metcon (Time)

12/9/6/9/12 reps of

DB weighted lunge

DB push press
Follow rep scheme for each movement ie

12 lunges

12 push press

9 lunges

9 push press etc…

C: Metcon (Time)

2000m Partner Row

Partner 1 rows while

Partner 2 is holding a handstand

* Changeover when handstand fails or at 250m intervals
Handstand athlete: can wall walk to handstand hold only after 2 kick-up attempts

Tuesday 1st August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband – Shoulder warm up

B.

5 one arm DB press – each arm

5 DB cossack

5 one arm DB push press – each arm

5 overhead DB cossack

5 one arm DB push jerk – each arm

C. Barbell warm up

5 slow 1st & 2nd pull

5 second pull jumps

5 snatch balance

5 snatch pull

Weightlifting

A: Push Jerk (2 x 3 @ 85% – 95% 1 rep max )

B: Split Jerk (1 x 3 @ 85% – 95% 1 rep max )

Metcon

C: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
20 minute cut off

LB/KG Conversion

61kg/43kg

PROGRESSIONS

MU >> reduce reps, 2 pull up + push up = 1 mu

SN >> reduce load, ps + ohs

July 30, 2017

Monday 31st July


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

6 Lunges with upward T-rotation (3 each side)

6 Lunges with sideways bend over high knee (3 each side)

6 Hip circles (3 forwards, 3 backwards each side)

B. 5 Wall facing squats

10 Plate front raises 10kg / 5kg

5 Wall facing squats

10 Plate side to sides 10kg / 5kg

5 Wall facing squats

5 Scapula pull ups

5 Wall facing squats

15sec Active hang

Weightlifting

A: Metcon (Weight)

Weighted Pull up***

1 x 2

1 x 4

1 x 6

1 x 8

***Sets must be unbroken.

If you do not complete all required reps unbroken, you will remain at this set until it is successfully completed unbroken.

Score = total weight used across all sets.

For example, 1 x 2 you used 20kg, then for 1 x 4 you used 10kg, so far you would be at 30kg. If for your sets of 6 and 8 you only achieved bodyweight, your score would be 30kg.

Rest as needed between sets
PROGRESSIONS

No weight

Band

Ring row

B: Clean Complex

20 minutes to build to a heavy clean complex

Clean pull + Hang squat Clean + Power Clean +Squat Clean + Front Squat
A failed lift or the release of the bar from the hand will not be counted as a set. Adjusting grip is allowed but the hand is to remain in contact with the bar at all times.

July 27, 2017

Friday 28th July


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Foam roll;

Hamstring

Adductors

Quad

ITB

Glutes

Trigger;

Pec

Scapular

Barbell mash;

Trap

B. Burpee get up challenge;

3 rounds

As many different ways to go from prone to standing in 1 minute.

Once you have gotten up in one fashion, you cannot get up this way again for the remainder of the minute.

Penalty for breaking the rules = 5 burpees to be performed at the end of each minute period.

C. On coaches call;

5 High hang muscle clean

5 Tall clean drop to power position

5 Hang power clean

5 Below the knee hang power clean

5 Strict press

5 Push press

5 Push jerk

Weightlifting

A: Clean Pull (5 x 3 )

Metcon

B: Metcon (Time)

45 clean and jerk (65kg/45kg)

60 seconds on

60 seconds off
PROGRESSIONS

Reduce load

Time = Total elapsed time

Complete as many reps as possible in a 60 second window and then rest for EXACTLY 60 seconds. Follow this pattern until all 45 Clean and Jerk are completed. For example if you do 13 in the first working minute, then 10 in the second working minute you have completed 23 reps, you will have 22 reps left to complete within the other remaining working minutes.

July 26, 2017

Thursday 27th July


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

10 second handstand hold

8 mountain climbers

6 feet together squats

4 candle sticks

B.

10 second floor L/Vsit

8 squat jumps

6 up downs (forearms to hands)

4 pistol negatives

Metcon

A: Metcon (Weight)

EMOM 11 minutes

5 thrusters (choose your own weight)

1 wall walk

MUST complete all 6 reps every minute
PROGRESSIONS

WW >> reduce range

B: Metcon (AMRAP – Reps)

AMRAP 4 minutes

20 double unders

10 pistols
PROGRESSIONS

DU >> reduce reps, skip

PIS >> toe/calf spot, box

TEENS Thurs 27 July


CrossFit Fornix – CrossFit Teens

Warm-up

Tabata (alt movements)

Star Jumps

Supermans

Tuck Jumps

Sit-ups

*

Banded Hamstring & Shoulder Stretch

*

Burgener Warm Up

Weightlifting

Hang Power Snatch (15 mins to find a heavy 3RM)

* Must not put the bar down between reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 mins:

12 deadlifts (50% of 1RM)

8 hollow rocks

4 burpee box overs

July 25, 2017

Wednesday 26th July


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

Microband warm up

The Classic Squat Warm-up (No Measure)

10 Lunges with upward T-rotation (5 each side)

10 Lunges with sideways torso bend over high knee (5 each side)

10 Hip circles (5 forwards, 5 backwards each side)

Weightlifting

A: Front Squat (3 x 2 @ 90% – 100% 1 rep max )

Metcon

B: Metcon (AMRAP – Reps)

2 minutes max DB lunges

Rest 1 minute

2 minutes max DB push press

Rest 1 minute

2 minutes max one arm DB snatch (alt)

Rest 1 minute

1 minutes max DB lunges

Rest 1 minute

1 minutes max DB push press

Rest 1 minute

1 minutes max one arm DB snatch (alt)

Use 22.5kg/15kg
Use the same load for all movements

PROGRESSIONS

Reduce load

July 24, 2017

Tuesday 25th July


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

5 double DB/KB get ups

5 one arm wall push up + left side

5 one arm wall push up + right side

5 plate front raise

B. wall run on coaches call

Weightlifting

A: Push Press (3 x 3 @ 85% – 95% 1 rep max )

Metcon

B: Metcon (Time)

15/10 cal assault

10 burpees

15/10 cal assault

Rest 2 minutes

150m sprint

15 burpees

150m sprint

NOTE:

150M sprint course =

5m up & back – 10

10m up & back -20

15m up & back – 30

20m up & back -40

25m up & back – 50
PROGRESSIONS

NONE 🙂

TEENS Tues 25 July


CrossFit Fornix – CrossFit Teens

Warm-up

AMRAP 5 mins:

bear crawl

5 plank ups

duck walk

10 wall push-ups

broad jumps

5 glute raises (2 sec hold)

walking lunge

10 tuck jumps

A: Metcon (AMRAP – Reps)

EMOM 5 mins

Push-Ups

1-5 reps

FOCUS ON QUALITY

B: Metcon (Time)

10 rounds of

9 air squats

6 ring rows

C: Metcon (AMRAP – Reps)

5 mins max double unders

July 23, 2017

Monday 24th July


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 Wall facing squats

5 Scapula pull ups

5 Wall facing squats

5 Kip swings (forwards + backwards = 1 rep)

5 Wall facing squats

5 Pull backs

5 Wall facing squats

5 Hips to bar

B. With an empty barbell on coaches call

5 BTN Snatch grip strict press

5 BTN Snatch grip push press

5 High hang muscle snatch

5 Hang power snatch

5 Power snatch + OHS

5 High hang squat snatch

5 Squat snatch

Weightlifting

A: E2MO2M for 20 minutes (10 x 2)

Squat Snatch @ 85% – 90% 1 rep max
In between sets work on shoulder and hip mobility.

Metcon

B: Metcon (AMRAP – Reps)

For Reps in 8 minutes

Tabata Air Squats

Max bar Muscle Ups

Tabata score = lowest rep round
PROGRESSIONS

BMU >> Attempts, band, strict pull up, racked barbell pronated grip body row