Thursday 1st February
January 31, 2018

Thursday 1st February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband warm up

B. 3 rounds

5 KB strict press each arm

5 upright row

Weightlifting

A: Shoulder Press (15 minutes to find 3 rep max shoulder press )

Metcon

B: Metcon (Time)

21, 15, 9

Cal row

Thruster (61kg/43kg)

15 minute cut off
PROGRESSIONS

TH >> reduce load

January 30, 2018

Wednesday 31st January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger

Lat/scap/ pec

B. 3 rounds

4 soccer kicks + 10 sec hold

6 KB SDHP

8 shoulder taps

Metcon

A: Metcon (4 Rounds for reps)

4 rounds each for reps

1 minute max cal assault

1 minute max sumo-deadlift high pull (40kg/30kg)
PROGRESSIONS

SDHP >> reduce load

B: Metcon (No Measure)

Handstand Push up practice
> Kick up

> Hold

> wall walk

> Pike push up

> Strict

> Kipping

January 29, 2018

Tuesday 30th January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. trigger hamstrings

B. 3 rounds – barbell

5 good mornings

5 front squats

5 press/push press/push jerk

Metcon

A: Metcon (AMRAP – Reps)

AMRAP 7 MINUTES

10 deadlifts (75kg/50kg)

10 bar facing burpees
PROGRESSIONS

DL >> reduce load

REST EXACTLY 6 MINUTES BEFORE COMPLETING PART B

B: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
LB/KG conversion

75kg/50kg

PROGRESSIONS

Reduce load

January 28, 2018

Monday 29th January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2mins Skipping

B. 2 rounds

10 PVC Passovers (Backwards and forwards = 1 rep)

10 PVC Around the worlds each direction

5 PVC OHS

C. PVC Snap to hollow

PVC Pull to ribs

Floor to glute bridge

Straight arm push backs

D. Necessary mobility during OHS

Weightlifting

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

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 15 minutes

7 bar muscle ups

50 wall ball (9kg/6kg)

90 double under
PROGRESSIONS

BMU >> reduce reps, band, strict pull up

WB >> reduce load

DU >> reduce reps, skip

January 26, 2018

Saturday 27th January


CrossFit Fornix – CrossFit

Metcon (Time)

In pairs complete the following in any order

100/80 cal assault

2000m row

300 double unders

200 tire flips

100 hang power cleans (35kg/25kg)
PROGRESSIONS

DU >> reduce reps, skip

HPC >> reduce load

January 25, 2018

Friday 26th January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 rounds

50m run (high knees down, butt kicks back)

5 wall facing squats

5 active hang

5 push up +

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
BELOW ARE THE OPTIONS YOU WILL HAVE TO SELECT FROM TODAY.

THEY ARE IN ORDER OF PROGRESSION.

UNLESS THERE IS AN INJURY CONCERN YOU ARE ADVISED TO USE ONE OF THESE OPTIONS BELOW.

IF YOU ARE WEARNING A WEIGHT VEST, DON’T HAVE IT ON FOR SCALED MOVEMENTS (jumping pull ups, knee or reduce range push ups)

THERE IS NO CUT OFF, HOWEVER IF YOU TAKE MORE THAN 75 MINUTES (1 HOUR 15 MINUTES) TO COMPLETE YOU HAVE OVER SCALED AND YOU ARE RISKING INJURY.

OPTION – 1

RX in order (weight vest)

OPTION – 2

RX partitioned (weight vest)

OPTION -3

RX in order

OPTION – 4

RX partitioned

OPTION – 5

RX mini-Murph (half reps PU/PU/SQ) (either partitioned or not)

OPTION – 6

Scaled full reps (either partitioned or not)

Option – 7

Scaled mini-Murph (half reps PU/PU/SQ) (either partitioned or not)

PROGRESSIONS

RUN >> reduce distance if needed

PU >> jumping

PU >> reduced range, kpu

January 24, 2018

Thursday 25th January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

10 mountain climbers

10 one arm strict press (5 each side)

5 squat jumps

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 20-lb. dumbbell / 20-in. box (step-ups OK)

F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Teens 14-15 (Time)

For Time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Boys: 35-lb. dumbbell / 24-in. box

Girls: 20-lb. dumbbell / 20-in. box

Time cap: 20 minutes

January 23, 2018

Wednesday 24th January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

20 second lunge with T rotation

20 hip circles

20 lunge + reach

B.

5 slow first pull

5 hang snatch pull

5 overhead squat + 3 sec hold

5 snatch balance

Weightlifting

A: Snatch (2 x 2 @ 100% 1 rep max )

B: Snatch (2 x 1 @ 100% 1 rep max )

Metcon

C: Death By Toes 2 Bar (AMRAP – Reps)

With a continuously running clock do one T2B the first minute, two T2B the second minute, three T2B the third minute… continuing as long as you are able. Use as many sets each minute as needed.
PROGRESSIONS

HKR

January 22, 2018

Tuesday 23rd January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.

10 plate arm circles each side

B.

banded escort stretch

banded super front rack stretch

C. 3 rounds

5 goblet squats (3:3:1)

5 KB strict press (bell up)

Gymnastics

A: Muscle-ups (15 minutes to find max set )

PROGRESSIONS

Ring Muscle up practive

Metcon

B: Metcon (Time)

21, 15, 9

DB thruster (22.5kg/15kg)

Chest 2 bar Pull up
PROGRESSIONS

TH >> reduce load

C2B >> jumping

January 21, 2018

Monday 22nd January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 6 Air squats

6 Standing quad stretch with overhead

6 Step and hamstring touch

6 Stepping high knee hugs

6 Stepping pigeon stretch

6 Stepping lunge with overhead reach

6 Zombie kicks

6 Stepping lunge with sideways twist

6 Sideways lunges

6 Lunge with upwards T-rotation

6 Inch worms

B. 5 Barbell squat cleans

5 Barbell push press

5 Barbell push jerk

5 Barbell split jerk

Weightlifting

A: Clean and Jerk (2 x 2 @ 100% 1 rep max )

B: Clean and Jerk (2 x 1 )

Metcon

C: Metcon (Time)

4 rounds of:

21 deadlifts (80kg/50kg)

15 box jumps (24”/20”)

9 handstand push ups

15min cut off

Refer to 4th January 2017 for previous times
PROGRESSIONS

DL >> reduce load

BJ >> reduce load

HSPU >> reduce range, DBP