Friday 1st September
August 31, 2017

Friday 1st September


CrossFit Fornix – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP 17 minutes

10 kipping pull ups (no butterfly)

10 behind the neck push jerk (35kg/25kg)

8 chest to bar pull ups (no butterfly)

8 behind the neck push jerk (35kg/25kg)

6 strict pull ups

6 behind the neck push jerk (35kg/25kg)
PROGRESSIONS

PU >> reduce reps, attempts, jumping

PJ >> reduce load

C2B >> reduce reps, attempts, jumping

SPU >> reduce reps, attempts, jumping

August 30, 2017

Thursday 31st August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

20 second handstand hold

5 squat jumps

5 good mornings (barbel)

B. Wall Running

Metcon

A: 1-Mile Run (Time)

Max Effort 1-Mile Run

B: Metcon (Time)

21, 15, 9

Handstand push up

Deadlift (120kg/80kg)

Box jump (30”/24”)
PROGRESSIONS

HSPU >> Reduce range, DBP

DL >> reduce load

BJ >> redcue height

Thurs TEENS 31 Aug


CrossFit Fornix – CrossFit Teens

Warm-up

5 rounds:

5 prisoner squats

5 good mornings (barbell)

5 wide grip behind the neck press

Weightlifting

Overhead Squat (15 mins to find a heavy 3rm for the day)

Metcon

Metcon (Time)

5 rounds:

10 deadlifts

200m row / 200m run / 15/10 cal assault bike (choose one option per round)
DL Weight Goals:

12-13 years – 50kg / 40kg

14-15 years – 70kg / 50kg

16-17 years – 85kg / 60kg

Skill

Max hold plank (Time)

If time is under 1 min rest 30 secs then try again for a total of 3 attempts.

August 29, 2017

Wednesday 30th August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband Warm up

B. Barbell Warm up – on coaches call

10 slow first pull

10 hang snatch pull

5 hang power snatch

5 power snatch

Metcon

A: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
LB/KG conversion

61kg/43kg

PROGRESSIONS

reduce load

5 MINUTE CUT OFF

B: Metcon (Time)

2 rounds of:

50 wall balls (9kg/6kg)

100 double unders

Every break = 5 burpees to be completed immediately
PROGRESSIONS

WB >> reduce load

DU >> reduce reps, 2 x skip

No rep wall balls are not counted as a break if you keep moving

Single skips in between double unders are permitted

August 28, 2017

Tuesday 29th August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 rounds

5 star jumps

5 band pull downs

B.

bear walk + 5 active hang + duck walk

inch work + 5 beat swing + duck walk

bear walk + 5 push back + broad jump

inch worm + 5 hips to bar + broad jump

Weightlifting

A: Push Press (3 x 2 @ 90% – 100% 1 rep max )

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 15 minutes

12 air squats

9 sit ups

6 push ups

3 bar muscle ups
PROGRESSIONS

PU >> reduce range, kpu

BMU >> reduce reps, attempt, band, strict pu

Tues TEENS 29 Aug


CrossFit Fornix – CrossFit Teens

Warm-up

3 rounds:

rowling – 100m (cannot row after 80m)

100m waiters walk

10 wall squats

Metcon

Metcon (Weight)

EMOM 7 + 7

A. Seated DB Press & Sit-up

Rest 5 mins

B. DB Thruster & Push Press

* Each minute add one rep of each movement ie

Min 1 – 1 press & 1 sit-up

Min 2 – 2 presses & 2 sit-ups

Min 3 – 3 presses & 3 sit-ups

etc…
Weights should be challenging but able to be held across all sets.

Max Height Box Jump (Distance)

Max Height Box Jump

August 27, 2017

Monday 28th August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Banded hip openers

Banded shoulder openers

B. 1 minute hang from rig (can accumulate if required)

10 Empty barbell front squats

45 second handstand hold (wall walk hold)

10 Empty barbell hang squat cleans

30 second active hang

10 Empty barbell split jerks

Weightlifting

Clean & Jerk Complex

30 minutes to find a heavy C&J complex

Clean pull +Squat clean + hang squat clean + split jerk
The set will not count of you fail a lift or take your hands off the bar

Accessory

Metcon (AMRAP – Reps)

For Quality

Use as many sets as necessary to complete:

15 perfect strict toes to bar (no leg bend)

15 perfect strict handstand push ups (must be head to floor)

15 perfect strict pull ups
PROGRESSIONS

T2B >> straight leg raise

HSPU >> toes on box pike, knees on box pike, floor pike

PU >> band

August 26, 2017

Sunday 27th August


CrossFit Fornix – CrossFit

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Strict 40 minute Cut Off (unless you have already left for the last run)

LB/KG conversion

32kg/24kg

PROGRESSIONS

RUN >> reduce distance

KBS >> reduce reps, reduce load

PU >> reduce reps, jumping

August 24, 2017

Friday 25th August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

10 Single arm wall push up

5 DB front squat

5 Explosive push up

10 DB strict press

30sec DB overhead hold

Weightlifting

A: Bench Press (3 x 2 @ 90% – 100% 1 rep max )

Metcon

B: Metcon (AMRAP – Reps)

EMOM 10 minutes

4 front squat (65kg/45kg)

4 push jerk (65kg/45kg)
PROGRESSIONS

reduce load

Cool-down

Warm-up (No Measure)

A. Empty barbell bent over row holds

August 23, 2017

Thursday 24th August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

Yin Yoga Warm up

1. Melting Heart

2. Seal

3.Tadpole

4. Pigeon

Metcon

Metcon (6 Rounds for time)

6 rounds- each for time

15/10 cal assault

20m prowler push (40kg/25kg)

20m prowler drag (40kg/25kg)
PROGRESSIONS

reduce load