Saturday 30th December
December 29, 2017

Saturday 30th December


CrossFit Fornix – CrossFit

Metcon

A: Metcon (Time)

2 rounds of:

30 double unders

10 chest to bar pull ups

30 double unders

20 toes 2 bar

30 double unders

20 chest 2 bar pull ups

30 double unders

10 toes 2 bar

30 double unders
PROGRESSIONS

DU >> reduce reps, 60 skip

C2B >> pull up, jumping

T2B >> HKR

December 28, 2017

Friday 29th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. On coaches call

10 Burpee

10 Broad jump

10 Burpee broad jump

B. 2 rounds

10 PVC Passthroughs

10 PVC Around the worlds (each direction)

10 Ninja landing box jumps

C. Snatch warm up

5 First pull

5 Second pull

5 High pull drop under

Weightlifting

A: Power Snatch (3 x 2 @ 95% 1 rep max )

B: Power Snatch (3 x 1 @ 95% 1 rep max )

Metcon

C: Metcon (Time)

50, 25, 10

Box jump (24”/20”)

Burpee

15min cut off

December 27, 2017

Thursday 28th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. trigger

lat/scap/pec

B. band distractions

Weightlifting

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

B: Push Jerk (3 x 1 @ 95% 2 rep max )

Metcon

E: Metcon (Time)

500m Run

50 air squats

F: Metcon (Time)

500m row

40 air squats

G: Metcon (Time)

1000m Assault bike

30 air squats

December 26, 2017

Wednesday 27th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband warm up

B. 2 rounds

20 second super front rack stretch

5 DB squat clean

Weightlifting

C: Front Squat (2 x 3 @ 95% 1 rep max )

D: Front Squat (3 x 2 @ 95% 1 rep max )

Metcon

E: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
15 min cut off

LB/KG conversion

62kg/43kg

PROGRESSIONS

CL >> reduce load

RD>> reduce reps, bar, box

December 22, 2017

Saturday 23rd December


CrossFit Fornix – CrossFit

12 Days of Christmas (Time)

1 clean and jerk (80kg/50kg)

2 100m run

3 chest 2 bar pull ups

4 kettlebell swings (32kg/24kg)

5 toes 2 bar

6 burpee over bar

7 pistols

8 deadlifts (80kg/50kg)

9 wall ball (9kg/6kg)

10 box jump (30”/24”)

11 handstand push up

12 front squat (80kg/50kg)
1 Bar 1 weight only

PROGRESSIONS

C&J >> reduce load

C2B >> pull up, 2x push up

KBS >> reduce load

T2B >> HKR

BOB >> kick.step out

PIS >> toe/calf spot, box

DL >> reduce load

WB >> reduce load

BJ >> reduce height

HSPU >> reduce range, BD press

FS >> reduce load

December 21, 2017

Friday 22nd December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 rounds

Round 1

75m Row

100m Jog

Round 2

100m Row

50m Sidestep – left foot lead

50m Sidestep – right foot lead

Round 3

75m Row

50m Backwards run

50m High knee pop

Round 4

100m Row

50m Jog

50m Sprint

B. 2 rounds

4 Plate arm circles backwards

4 Plate arm circles forwards

20 sec Handstand hold against wall

Weightlifting

A: Push Press (2 x 2 @ 85% 1 rep max )

B : Push Press (2 x 1 @ 85% 1 rep max )

Metcon

C: Metcon (Time)

1km assault

500m row

500m run

December 20, 2017

Thursday 21st December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

6 soccer kicks

6 scorpion kicks

6 one arm DB HPS

B. 2 rounds

5 push up + with 5 sec hold at top

5 barbell HPS with 5 sec wait in receiving position

Weightlifting

A: Hang Power Snatch (2 x 2 @ 85% 1 rep max )

B: Hang Power Snatch (2 x 1 @ 85% 1 rep max )

Metcon

A: Metcon (Time)

50 push ups

Each break perform 5 toes 2 bar

15 min cut off
PROGRESSIONS

PU >> reduce range, kpu

T2B >> HKR

December 19, 2017

Wednesday 20th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 minutes of skipping any style

B. 2 rounds

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

4 Lunges with sideways bend over high knee, 10 sec hold at top (2 each side)

4 Hip circles each side (forwards and backwards)

C. On a 5 count;

10 Banded prisioner squats

8 Banded back squats

Weightlifting

A: Back Squat (2 x 3 @ 85% 1 rep max)

B: Back Squat (2 x 2 @ 85% 1 rep max )

C: Behind the neck press (2 x 2 @ 85% 1 rep max )

snatch grip

D: Behind the neck press (2 x 1 % 85% 1 rep max )

snatch grip

Metcon

E: Metcon (AMRAP – Reps)

5 minutes max double unders

Every 50 reps complete 5 vups

Vups do not count for reps

December 18, 2017

Tuesday 19th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 Turkish sit ups each side

B. 2 rounds

5 Explosive push up (on knees if required)

6 Straight arm band lat pull down

7 Banded tricep extensions (each arm)

8 Supine lying to explosive hip bridge

Weightlifting

A: Hang Power Clean (2 x 2 @ 85% 1 rep max )

B: Hang Power Clean (2 x 1 @ 85% 1 rep max )

Metcon

C: Metcon (3 Rounds for time)

5 bar muscle ups

4 body weight bench press

3 rope climbs

2 Turkish get ups (24kg/16kg)
PROGRESSIONS

BMU >> reduce reps,10 push ups + 10 hollow rock

BP>> if less than 85% then 2 x DB floor press

RC >> reduce reps, 6 strict pull ups

TGU >> reduce load