Monday 18th December
December 17, 2017

Monday 18th December


CrossFit Fornix – CrossFit

Warm-up

: Warm-up (No Measure)

A. 2 rounds

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

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

4 Hip circles each side (forwards and backwards)

B. 2 rounds

10 Seated DB strict press

10 DB thruster

C. SDLHP Timing

Weightlifting

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

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

Metcon

C: Metcon (Time)

21, 15, 9

Thruster (42.5kg/30kg)

Sumo deadlift high pull (42.5kg/30kg)
PROGRESSIONS

TH>> reduce load

SDHP >> reduce load

December 14, 2017

Friday 15th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 200m run

B. Bang bang from tip-toe position

C. 2 rounds

10 DB Hang power cleans

10 DB Push jerk

D. Lunge position work

Weightlifting

A: Power Clean (4 x 2 @ 90% 1 rep max)

B: Push Jerk (4 x 2 @ 90% 1 rep max)

Metcon

C: Metcon (Time)

100m DB font rack lunge walk (22.5kg/15kg)

Every break 100m run
PROGRESSIONS

reduce load

December 13, 2017

Thursday 14th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 rounds

50m strapless row

5 active hang

5 wall toe touch

5 wall facing squats

5 mountain climbers – each side

Weightlifting

A: Back Squat (4 x 3 @ 90% 1 rep max )

Metcon

B: Metcon (Time)

50 cal row

50 toes 2 bar

50 wall ball (9kg/6kg)

50 double unders
PROGRESSIONS

T2B >> reduce reps, HKR

WB >> reduce load

DU >> reduce reps, 100 skip

December 12, 2017

Wednesday 13th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Banded hip opening

B. 3 rounds

5 steering wheel squats

5 plate OH squats

5 fire hydrants – each side

Weightlifting

A: Clean and Jerk (4 x 2 @ 90% 1 rep max )

B: Snatch Balance (4 x 2 @ 90% 1 rep max )

Metcon

C: Metcon (AMRAP – Reps)

EMOM 5 min

10 burpee box overs (24”/20”)
PROGRESSIONS

recude height

December 11, 2017

Tuesday 12th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband Warm up

B. 3 rounds

20 sec handstand hold

10 banded goodmornings

5 KB press

Weightlifting

A: Front Squat (4 x 3 @ 90% 1 rep max )

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 12 minutes

15 deadlifts (65kg/45kg)

10 handstand push ups

5 push press (65kg/45kg)
PROGRESSIONS

DL >> reduce load

HSPU >> reduce range, PPU, DBP

PP >> redcue load

December 10, 2017

Monday 11th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

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

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

4 Hip circles (forwards and backwards each side)

B. SNATCH Warm Up

5 Slow first pull (5 Count)

5 Slow first and second pull (5 Count)

5 Hang power snatch + OHS

SPLIT JERK Warm up

Strict press

Dip and stand

Push press

Push jerk

Split jerk

Weightlifting

A: Snatch (4 x 2 @ 90% 1 rep max )

B: Split Jerk (4 x 2 @ 90% 1 rep max )

Metcon

C: Metcon (Time)

For time:

100 Thrusters, 45kg / 30kg

Every time barbell goes to ground, perform 10 Chest-to-Bar Pull-ups before continuing.

10 mins cut off
PROGRESSIONS

TH >> reduce load

C2B >> jumping

December 8, 2017

Saturday 9th December


CrossFit Fornix – CrossFit

Metcon (Time)

In teams of 3 complete:

100/80 cal assault

300 sit ups

3000m row

300 double unders

300m prowler (50kg/30kg)

Only one person working at a time
PROGRESSIONS

DU >> skip

PR >> reduce load

December 7, 2017

Friday 8th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

4 Alternating lunges with upward T rotation, 10sec hold at top (palm to be flat on the ground)

4 Alternating lunges with sideways bend over high knee, 10sec hold at top of bend

4 Hip circles (Forwards and backwards, each side)

B. Squat snatch warm up

5 Count PVC Hi-hang to turn over

5 Count PVC OHS

5 Count First pull

5 Count Second pull

5 PVC Squat snatch

C. 10 Prone lying hip thrust EXPLOSION into glute bridge

10 Deep box dips with bent knees

10 Scapula pull ups

5 Strict pull ups (Band)

Weightlifting

A: Overhead Squat (6 x 2 @ 85% 1 rep max )

Metcon

B: Metcon (Time)

5, 4, 3, 2, 1

Ring muscle up

Squat snatch (61kg/43kg)
RMU >>reduce reps, double rep strict pull up

SS >> reduce load

December 6, 2017

Thursday 7th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

10 close grip lap pull down

10 sumo good-mornings

5 DB press + 5 sec hold at top

5 wall facing squats

Weightlifting

A: Power Snatch (6 x 2 @ 85% 1 rep max )

Metcon

B: Metcon (Time)

50 wall ball (9kg/6kg)

25 C2B pull ups

40 wall ball

20 handstand push ups

30 wall ball

15 C2B pull ups

20 wall ball

10 handstand push ups
PROGRESSIONS

WB >> reduce load

C2B >>reduce reps, jumping (6″ min)

HSPU >> reduce range, PPU, DB press