Saturday 30th September
September 29, 2017

Saturday 30th September


CrossFit Fornix – CrossFit

Metcon (Time)

1 to 10

Power clean (70kg/50kg)

Complete 1 round of “Cindy” between sets

5 pull up

10 push up

15 squats
PROGRESSIONS

PC >> reduce load

PU >> reduce reps, jumping

PU >> reduce range, kpu

September 28, 2017

Friday 29th September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 100m run

10 Above parallel squat jumps each rep jumping progressively higher

100m run

10 Below parallel squat jumps each rep jumping progressively higher

100m run

10 Broad jumps

B. With a DB or KB;

Single handed sit up

5 Seated strict press

5 Seated military press

TGU to kneeling position

10 Half kneeling press

Arm bar

Gymnastics

A: Gymnastics Circuit – 3 (AMRAP – Reps)

Spend 2 minute on each station and 30 seconds between stations

1. Wall walk

wait in the top position for 3 seconds each time

– decrease range

2. Pull up negatives

5 second minimum or move to a different option

– decrease time spent lowering

– band

– ring row negatives

3. Hollow body hold

less than 10 seconds at a time means move to a different option

coaches will shake you by your feet to see if position breaks if it does move to different option

– accumulate time in hollow hold

– move hands & feet further away from floor

– tuck limbs

– tuck

4. Hips to rings or hips to bar

If you cannot do a set of 10 perfect beat swings then do not do hips to rings or bar

– smaller sets

– hollow body/ superman (beat swing) – rings or bar

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

10 box jump (24”/20”)

10 push press (52.5kg/35kg)

All box jumps must be landed with hips ABOVE parallel
PROGRESSIONS

BJ >> reduce height

PP >> reduce load

September 27, 2017

Thursday 28th September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband Warm up

B. 4 rounds

6 banded pull downs

6 bicep curls

Gymnastics

A: Gymnastics Circuit – 2 (AMRAP – Reps)

Spend 2 minute on each station and 30 seconds between stations

1. Ring dip negatives

3 second lower + 2 second hold minimum or move to a different option

if you cannot do a 10 second ring support minimum then do not use rings for negatives

– bar dip negatives

– box dip negatives

– push up negatives

2. Handstand hold

If can hold for 2 minutes can work on freestanding

– accumulate time in handstand hold

– kick up attempts

– wall walk + hold – last resort

3. Strict toes through rings

– smaller sets

– tuck + extend

– straight leg lift as high as possible

– hanging knee raise

4. Monkey around

– remain on the same bar

– hanging weight shift

Metcon

B: Metcon (Time)

50 DB thrusters (22.5kg/15kg)

every break perform 5 sit ups
PROGRESSIONS

reduce load

September 26, 2017

Wednesday 27th September


CrossFit Fornix – CrossFit

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)

B: Warm-up (No Measure)

50m waiter walk

1 lap inch worm (alt walk out & push up )

1 lap hollow/ superman roll

50m waiter walk

Weightlifting

A: Squat Clean Thruster (15 minutes to find 3 rep max)

Metcon

B: Metcon (Time)

15 one arm KB strict press – right (24kg/16kg)

15 one arm KB strict press – left (24kg/16kg)

30 toes 2 bar

30 push ups

15 pistols – right

15 pistols – left

30 toes 2 bar

30 push ups

15 one arm KB strict press – right (24kg/16kg)

15 one arm KB strict press – left (24kg/16kg)
PROGRESSIONS

KBST >> reduce load

T2B >> reduce reps, HKR

PU >> reduce range, KPU

PIS >> box, toe spot

September 25, 2017

Tuesday 26th September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

20 second handstand hold

10 shoulder taps

5 snap to hollow

B.

Bear walk + 5 active hang + duck walk

Bear walk + 5 push back + duck walk

Inchworm + 5 beat swing + broad jump

inch worm + 5 hips 2 bar + broad jump

Gymnastics

A: Gymnastics Circuit – 1 (AMRAP – Reps)

Spend 2 minutes on each station and 30 seconds between stations

1. Ring support

less than 10 seconds at a time means move to a different option

– accumulate time in ring support

– dip bar support

– box dip support

2. Handstand negatives

3 second minimum or move to a different option

– decrease time spent lowering

– decrease range (1 ab mat max)

– pike from box or floor

3. Parallette L sit

less than 5 seconds at a time means move to a different option

– accumulate time in Lsit

– one leg tuck

– tuck

– floor (Vsit, one leg tuck, tuck)

4. False grip hang (Rings or bar)

less than 5 seconds at a time means move to a different option

– accumulate time in false grip hang

– choked up (arms not fully extended)

– box weight transfer

Metcon

b: Metcon (4 Rounds for time)

4 rounds each for time

300m row

5m burpee broad jumps

2 bar muscle ups
PROGRESSIONS

BMU >> band, 4 strict PU + 4 vup

September 24, 2017

Monday 25th September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Duck walk into rig

10 Leg swings each leg

Bear crawl out from rig

Duck walk into rig

10 Across the body leg swings each leg

Bear crawl out from rig

Duck walk into rig

10 Alternating lunges elbow to instep

Bear crawl out from rig

B. 2 rounds

10 PVC passthroughs (front to back, back to front = 1 rep)

10 PVC overhead squats on coaches call

C. Calf mash

Eccentric calf raises

Weightlifting

A: Overhead Squat (EMOM 7 min -3 overhead squat @ 75% – 85% 1 rep max)

Metcon

B : Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
PROGRESSIONS

DU >> reduce reps, 2 x skip

Cool-down

Warm-up (No Measure)

Calf stretch

Lat stretch

Chest stretch

Belly stretch

September 22, 2017

Saturday 23rd September


CrossFit Fornix – CrossFit

Metcon (Time)

25 back squat buy in (70kg/50kg)

9, 7, 5

Power Snatch (60kg/40kg)

Handstand push up

50 double unders

21, 15, 9

push jerk (50 kg/35kg)

toes 2 bar

25 box jump buy out (30”/24”)
PROGRESSIONS

BS >> reduce load

PS >> reduce load

HSPU >> rx or 2 x push ups

DU >> reduce reps, 2 x skip

PJ >> reduce load

T2B >> 11/8/5, HKR

BJ >> reduce height

September 21, 2017

Friday 22nd September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 position burpee

Position 1 = Top of the push up

Position 2 = Push up

Position 3 = Bottom of the squat

Position 4 = Jump and clap overhead

B. 8 PVC dislocates

5 Plate circles each arm front to back

3 PVC overhead squats

8 PVC dislocates narrower

5 Plate circles each arm back to front

3 PVC overhead squats

8 PVC dislocates narrower

5 Bent over flys

3 PVC overhead squats

Gymnastics

A: Gymnastics Circuit – 3 (AMRAP – Reps)

Spend 2 minute on each station and 30 seconds between stations

1. Wall walk

wait in the top position for 3 seconds each time

– decrease range

2. Pull up negatives

5 second minimum or move to a different option

– decrease time spent lowering

– band

– ring row negatives

3. Hollow body hold

less than 10 seconds at a time means move to a different option

coaches will shake you by your feet to see if position breaks if it does move to different option

– accumulate time in hollow hold

– move hands & feet further away from floor

– tuck limbs

– tuck

4. Hips to rings or hips to bar

If you cannot do a set of 10 perfect beat swings then do not do hips to rings or bar

– smaller sets

– hollow body/ superman (beat swing) – rings or bar

Metcon

B: Metcon (Time)

50, 25, 50

Overhead squat (35kg/25kg)

Burpee

Every time you put the bar down = 100m sprint
PROGRESSIONS

OHS >> reduce load

BU >> kick/step out

September 20, 2017

Thursday 21st September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

5 plate arm circles each side

5 wall push up plus each side

B. 2 rounds

5 opposite leg/arm deadlift each side

20 sec front shoulder stretch

Gymnastics

A: Gymnastics Circuit – 2 (AMRAP – Reps)

Spend 2 minute on each station and 30 seconds between stations

1. Ring dip negatives

3 second lower + 2 second hold minimum or move to a different option

if you cannot do a 10 second ring support minimum then do not use rings for negatives

– bar dip negatives

– box dip negatives

– push up negatives

2. Handstand hold

If can hold for 2 minutes can work on freestanding

– accumulate time in handstand hold

– kick up attempts

– wall walk + hold – last resort

3. Strict toes through rings

– smaller sets

– tuck + extend

– straight leg lift as high as possible

– hanging knee raise

4. Monkey around

– remain on the same bar

– hanging weight shift

Metcon

B: Metcon (Time)

10, 8, 6, 4, 2

Deadlift (120kg/80kg)

Chest 2 bar pull up

Buy-in and out = 6 ring muscle-ups
PROGRESSIONS

MU >> reduce reps, 6 strict pu + 6 push up + 6 Vup

DL >> reduce load

C2B >> pull up, jumping

September 19, 2017

Wednesday 20th September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger

lat, scap, pec

B. Running drill

C. Barbell warm up

5 slow first pull

5 bounce pulls

5 clean drops

5 press in split

5 jerks

Weightlifting

A: Clean and Jerk (15 minutes to find 3 rep max )

Metcon

B: Metcon (Time)

4 rounds of:

15 kettlebell swing (24kg/16kg)

40m Sprint track

Rest 1 minute

Sprint track =

5m + 5m

10m + 10m

5m + 5m
PROGRESSIONS

KBS >> reduce load