Wednesday 1st November
October 31, 2017

Wednesday 1st November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Rowling

B. 3 rounds

5 dives

6 bird dogs

7 one arm push up + each side

Metcon

A: Metcon (Time)

Max overhead barbell hold (42.5kg/30kg)

Rest 5 minutes

Then

7 rounds of:

100m row

10 push jerk (42.5kg/30kg)

100m run

10 power snatch (42.5kg/30kg)

Subtract overhead hold from finish time
PROGRESSIONS

reduce load

October 30, 2017

Tuesday 31st October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 minutes roller

B. 2 rounds

6 squats + t rotation

6 push up + t rotation

6 hip circles – each side

Gymnastics

A: Gymnastics Circuit – 4 (AMRAP – Reps)

Spend 2 minutes on each station and 1 minute between stations

1. Around the world

If you cannot travel ½ around the world in each direction with toes on the box maintaining 90 degrees at the hip then move to a different option

– ½ around the world

– Floor – feet on plate

2. False grip ring pull up (to sternum)

If you cannot get rings to sternum then move to a different option

– pull from choked up position

– jumping

– jumping from choked up position

3. Tempo Ring row 5:2:5

If you cannot maintain the temp for at least 3 reps then move to a different option

– increase angle between back and floor

4. Back extension hold (GHD)

less than 30 seconds at a time then move to a different option

– accumulate time holding

– superman

Weightlifting

B: Squat Clean (20 minutes to find 3 rep max squat clean )

October 29, 2017

Monday 30th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

10 Rig facing banded tricep extensions

5 Arm plate circles each side

10 Bent over fly

10 Lateral raises

2 rounds

10 Band lat pull downs

10 Barbell curls

5 Snap to hollow

5 Snap to superman

Weightlifting

A: Push Press (EMOM 10 min – 2 push press @ 80% – 90% 1 rep max)

Metcon

B: Metcon (5 Rounds for time)

5 rounds each for time

15/10 cal assault

5 bar muscle ups
PROGRESSIONS

BMU >> reduce reps, 10 x strict pull up, band ONLY IF YOU CAN ACTUALLY DO THEM! NO, banded chest to bars will not be happening today sport.

October 27, 2017

Saturday 28th October


CrossFit Fornix – CrossFit

Metcon (Time)

Two rounds of:

50 Pull-ups

75 Sit-ups

50 Back squats (50kg/35kg)

75 Double-unders
PROGRESSIONS

PU >> redcue reps, jumping

BS >> reduce load

DU >> reduce reps, 2 x skip

October 26, 2017

Friday 27th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 100m row

10 squat jumps

100m row

10 wall facing squats

B. 14 Lunges with high knee facing T rotation

1 min Adductor stretch

30 sec Pigeon stretch each side

30 sec Partner calf mash each side

30 sec Partner chest opener on floor

Gymnastics

A: Gymnastic Circuit – 6 (AMRAP – Reps)

Spend 2 minutes on each station and 1 minute between stations

1. Strict t2b

– smaller sets

– tuck + extend

– toes to kettlebell

– toes to kettlebell (tuck + extend)

2. Feet together kipping pull up (towel between feet)

If there is knee flexion of the feet come apart then move to a different option

– small sets

– ½ pull ups (chin not over bar)

– beat swing

3. Handstand box complex (¼ around the world, over plate, 3 ppu on other side then return)

If you cannot travel ½ arounds the world in each direction with toes on the box maintaining 90 degrees at the hip then move to a different option

– smaller sets

– ab mat for pike pu (1 ab mat max)

– no plate

– floor

4. Low ring transitions

If you cannot perform 5 perfects STAGED kneeling low ring transitions perfectly then this is where you must start

– explosive- box

– staged – kneeling

STAGED = (Pull/ hold + through/ hold + jump / hold + REVERSE )

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 5 min

3 strict press (40kg/25kg)

3 box jump (24”/20”)
PROGRESSIONS

SP >> reduce load

BJ >> reduce height

C: Metcon (AMRAP – Reps)

AMRAP 5 minutes

500m row

Squat snatch (42.5kg/30kg)
PROGRESSIONS

SS >> reduce load

October 25, 2017

Thursday 26th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

Microband forward

10 active hang

microband backward

10 push up +

microdbad side

5 T2B or attempts

microband side

5 push ups

10 squats

Gymnastics

A: Gymnastic Circuit – 5 (AMRAP – Reps)

Spend 2 minutes on each station and 1 minute between stations

1. Handstand shoulder taps

if wall facing, must be minimum 1 ft distance from the wall

– hand lifts

– palm lifts

– weight transfer

– box (transfer, palm, hand, shoulder)

– floor (transfer, palm, hand, shoulder)

2. Strict chest to bar pull up

If chest is not making contact with bar move to a different option

– Smaller sets

– band

– ring row

3. Legless rope climb

– use of legs descending

– legless until can go no higher then use legs

– use of legs (1/2 or full climbs)

– lock off while in full hang

– chin over bar hold

– banded chin over bar hold

4. Planch

If you cannot perform a minimum of 3 planch lean + push up then must start with planch lean or tempo push ups

Tuck planch

Tuck planch + push up with band

Frog stand – elbows touching

Planch lean + push up (chest clears the front of the fingertips)

Planch lean

Tempo push up 3:2:3

Metcon

B: Metcon (Time)

27, 21, 15, 21, 27

Wall ball (9kg/6kg)

Toes 2 bar

20 minute cut off
PROGRESSION

WB >> reduce load

T2B >> reduce reps (15,10,8,10,15), HKR

October 24, 2017

Wednesday 25th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

10 plate arm circles (5 each side)

20 sec front shoulder stretch

B. Barbell warm up

5 slow first pull

5 slow first + second pull

5 hang snatch pull

5 hang power snatch

5 power snatch

Weightlifting

A: Power Snatch (20 minutes to find a 3 rep max power snatch )

Metcon

B : 30 Muscle-Ups (Time)

30 muscle-ups for time
RING MUSCLE UPS – 15 minute cap

PROGRESSIONS

30 pull ups + 30 dips

October 23, 2017

Tuesday 24th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

10 shoulder taps

10 one arm push up + (5 each side)

10 prisoner squats

Gymnastics

A: Gymnastics Circuit – 4 (AMRAP – Reps)

Spend 2 minutes on each station and 1 minute between stations

1. Around the world

If you cannot travel ½ around the world in each direction with toes on the box maintaining 90 degrees at the hip then move to a different option

– ½ around the world

– Floor – feet on plate

2. False grip ring pull up (to sternum)

If you cannot get rings to sternum then move to a different option

– pull from choked up position

– jumping

– jumping from choked up position

3. Tempo Ring row 5:2:5

If you cannot maintain the temp for at least 3 reps then move to a different option

– increase angle between back and floor

4. Back extension hold (GHD)

less than 30 seconds at a time then move to a different option

– accumulate time holding

– superman

Metcon

B: Metcon (Time)

21, 15, 9 bar facing burpees

15, 12, 9 bench press (70kg/40kg)

12, 9, 6 squat clean (85kg/55kg)

20 minute cut off

No spotters- you must be able to unrack & re-rack your own bar
PROGRESSIONS

BUR >> kick/step out

BP >> reduce load (if not benching RX weight then will be BB or double rep DB floor press

SC >> reduce load

October 22, 2017

Monday 23rd October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 200m run

B. 10 Lunges with upward T rotation (5 each side)

10 Single arm KB strict press (5 each side)

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

10 Single arm KB swings (5 each side)

10 Hip circles (5 each side, each direction)

10 Spiderman push ups

10 Single arm KB overhead squats (5 each side)

Weightlifting

A: Overhead Squat (EMOM 10 min – 2 overhead squats @ 80% – 90% 1 rep )

Metcon

B: Pushing Helen (Time)

3 rounds

400m run

21 kettlebell swings (24kg/16kg)

12 push ups
PROGRESSIONS

KBS >> reduce load

PU >> reduce range, kpu

October 20, 2017

Saturday 21st October


CrossFit Fornix – CrossFit

Metcon (Time)

In teams of 2,

Run 800m

80 Squats

40 Power snatch 52.5/35kg

Run 600m

60 squats

30 Power snatch 52.5/35kg

Run 400m

40 squats

20 Power snatch 52.5/35kg

Both team mates will complete the run (relay style). Other reps may be shared between team mates as desired.
PROGRESSION

Reduce distance

reduce load