Friday 1st December
November 30, 2017

Friday 1st December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Direction change game on coaches call

B. 2 rounds

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

10 PVC around the worlds each direction

C. 30sec Handstand hold

30sec Plank

5 Floor slides

30sec Handstand hold

30sec Plank

5 Handstand negatives (can use ab-mat)

Weightlifting

A: behind the neck press (4 x 2 @ 75% 1 rep max )

wide grip – snatch grip

Metcon

B: Metcon (4 Rounds for reps)

4 rounds each for reps

30 seconds assault bike

10 Vups

Max handstand push ups

2 min time cap each round

Score = cals on assault + HSPU reps
PROGRESSIONS

VUP >> tuck

HSPU >> reduce range ( 2 am max ) DBP

November 29, 2017

Thursday 30th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Skipping on coaches call

B. 3 rounds – barbell

5 hang muscle snatch

5 overhead calf raises

5 snatch balance (receive in power position)

Weightlifting

A: Hang Power Snatch (4 x 2 @ 75% 1 rep max)

Metcon

B: Metcon (AMRAP – Reps)

17 minute AMRAP:

200m run

20 double unders

2 bar muscle-ups

400m run

40 double unders

4 bar muscle-ups

600m run

60 double unders

6 bar muscle-ups

800m run

80 double unders

8 bar muscle-ups

1000m run

100 double unders

10 bar muscle-ups
RUN = zero reps

PROGRESSIONS

DU >> skip

BMU >> reduced reps, band, 2 x stict pull up

November 28, 2017

Wednesday 29th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband Warm up

B. banded hip stretch

Weightlifting

A: Back Squat (4 x 3 @ 75% 1 rep max )

Metcon

B: Metcon (Time)

21 Squat snatch (42.5kg/30kg)

21 chest 2 bar pull ups

15 squat snatch (50kg/35kg)

15 chest 2 bar pull ups

9 squat snatch (61kg/43kg)

9 chest 2 bar pull ups
PROGRESSIONS

SS >> reduce load

C2B >> jumping

November 27, 2017

Tuesday 28th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds

60 m strapless row

6 good- mornings

6 one leg hanging knee raise

6 feet together squat (hold at bottom last 2 rounds )

6 press (front to back)

Weightlifting

A: Shoulder Press (4 x 2 @ 75% 1 rep max)

B: Push Press (4 x 2 @ 75% 1 rep max)

Metcon

C: Metcon (Time)

40 cal row

40 deadlifts (102kg/70kg)

40 toes 2 bar

40 alternating pistols
PROGRESSIONS

DL >> reduce load

T2B >> 1/2 reps, HKR

PIS >> box , toe spot

November 26, 2017

Monday 27th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 position burpee

Position 1 = Top of the push up

Position 2 = Push up (knees if needed)

Position 3 = Bottom of the most perfect squat you have ever done

Position 4 = Jump and clap overhead

B. 2 rounds

4 Lunges with upward T-rotation 10sec hold at top (2 each side)

4 Lunges with side ways bend over high knee 10sec hold (2 each side)

4 Hip circles (forward and backwards each side)

C. Front rack stretches with barbell

D. Sumo deadlift technique

Weightlifting

A: Front Squat (4 x 3 @ 75% 1 rep max )

B: Hang Power Clean (4 x 2 @ 75% 1 rep max)

Metcon

C: Metcon (AMRAP – Reps)

EMOM 10 min

Odd = 15 burpees

Even = 15 sumo-deadlift high pull (35kg/25kg)
PROGRESSIONS

BU >> reduce reps

SDHP >> reduce load

November 24, 2017

Saturday 25th November


CrossFit Fornix – CrossFit

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
40 minute cut off

PROGRESSIONS

TH >> reduce load

BU >> reduce reps

November 23, 2017

Friday 24th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 200m run

B. Inch worm plank

Side reach plank

Glute bridge plank

C. 2 rounds

5 KB Get up lying -> seated each side

3 KB Power clean each side

Weightlifting

A: Power Clean (4 x 3 @ 80% 1 rep max)

B: Push Jerk (4 x 3 @ 80% 1 rep max)

Accessory

C: Metcon (No Measure)

Complete in any order for quality

5 strict muscle ups (bar or ring)

20 back extensions

20 hip extensions

200m waiter walk (24kg/16kg)

20 ring row

November 22, 2017

Thursday 23rd November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger

Lat, scap, pec

B. 2 rounds

10 KB straight arm press each arm

10 plate front raise

10 steering wheel squats

Weightlifting

A: Clean and Jerk (4 x 3 @ 80% 1 rep max )

Metcon

B: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
PROGRESSIONS

BP >> reduce load

PU >> jumping

November 21, 2017

Wednesday 22nd November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. microband warm up

B. 3 rounds

5 one arm kb press (base facing up)each arm

5 drop to squat

Weightlifting

A: Back Squat (3 x 5 @ 80% 1 rep max )

B: Snatch Balance (4 x 3 @ 80% 1 rep max )

Metcon

C: Metcon (3 Rounds for time)

3 rounds

Each for time

30/20 cal assault

2 rope climbs

8 strict press (40kg/25kg)
PROGRESSIONS

RC >> reduce reps, 1/2 climb, 6 G2S, 5 strict pull ups

SP >> reduce load

November 20, 2017

Tuesday 21st November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 200m run

1/2 lap inch worm

1/2 lap lunge + bend over high knee

B. 3 rounds

20 sec handstand hold

10 mountain climbers

20 sec bottom squat mobilisation

Weightlifting

A: Snatch (4 x 3 @ 80% 1 rep max)

B: Split Jerk (4 x 3 @ 80% 1 rep max )

Metcon

C: Metcon (Time)

9,7,5

Handstand push up

Box jump (30”/24”)

5, 7, 9

Overhead squat (42.5kg/30kg)

Box jump (30”/24”)
PROGRESSIONS

HSPU >> reduce range, DBP

BJ >> reduce height

OHS >> reduce load