Thursday 1st March
February 28, 2018

Thursday 1st March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger

Scap/Lat/Pec

B. 2 rounds

10 straight arm band pull downs – standing

10 bent arm banded pull downs – sitting

20 sec overhead plate hold

Weightlifting

A: Push Jerk (15 minutes to find a 3 rep max )

Metcon

B: Metcon (4 Rounds for reps)

4 rounds each for max reps

Max calorie row – 15 row strokes

strict press (35kg/25kg)

rope climb (turn around 1 ft from the floor)
PROGRESSIONS

SP >> reduce load

RC >> strict pull up, band

February 27, 2018

Wednesday 28th February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 rounds

20 second handstand hold

5 goblet squats (3:3:1)

5 kb strict press each arm

5 wall toe touch

Metcon

Metcon (Time)

1000m run

then

3 rounds

9,7,5

Toes 2 bar

Front squat (70kg/50kg)

Handstand push up

then

100 double unders
PROGRESSIONS

T2B >> HKR

FS >> reduce load

HSPU >> redcue range, PPU, DBP

DU >> reduce reps, 200 skip

February 26, 2018

Tuesday 27th February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 1min Banded lateral shoulder distraction rolling from internal to external rotation each arm

10 Scapula pull up

10 Seated vertical banded lat pull down

10 Feet together squat

10 Cossack squats (5 each side)

3 Pistol negatives each side

10 PVC passovers (backwards and forwards = 1 rep)

10 Around the worlds (each direction)

10 Hi-hang power snatch drops with PVC

Metcon

Metcon (AMRAP – Reps)

AMRAP 20 min

10 pull ups

10 pistols

10 hang power snatch (52.5kg/35kg)
PROGRESSIONS

PU >> reduce reps, jumping

PIS >> box, toe spot

HPS >> reduce load

February 25, 2018

Monday 26th February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Musical burpees

> Running on the spot, when the music stops… BURPEE!

B. 10 Hi-hang muscle clean

5 Ninja box jump

8 Hi-hang clean drop

5 Ninja box jump

6 Hang power clean

Weightlifting

A: Hang Power Clean (15 minutes to find a 3 rep max )

Metcon

B: Metcon (Time)

For time with a 20min cap:

100 box jumps (24”/20”)

EMOM 7 burpees

>Start with burpees
PROGRESSIONS

BJ >> reduce height

BU >> reduce reps

February 24, 2018

Sunday 25th February


CrossFit Fornix – CrossFit

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

February 23, 2018

Saturday 24th February


CrossFit Fornix – CrossFit

Metcon (Time)

5 bar muscle up buy in

200m run

21 back squat (70kg/50kg)

200m run

21 front squats (60kg/40kg)

200m run

21 overhead squats (40kg/30kg

200m run

21 push press (40kg/30kg)

200m run

21 sumo deadlift high pull (40kg/30kg)

200m run

21 Kettlebell swing (24kg/16kg)

200m run

21 push ups

200m run

5 bar muscle up buy out
PROGRESSIONS

BMU >> reduce reps, band, 2 x pull ups

BS/FS/OHS >> reduce load

PP/SDHP/KBS >> reduce load

PU >> reduce range/KPU

February 22, 2018

Friday 23rd February


CrossFit Fornix – CrossFit Open

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row

February 21, 2018

Thursday 22nd February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

Rowling

B. barbell warm up

10 hang snatch pull

10 BTN press

10 hang power snatch

Weightlifting

A: Hang Power Snatch (15 minutes to find 3 rep max )

Metcon

B: 4 x 500m row (4 Rounds for time)

February 20, 2018

Wednesday 21st February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger & stretch glutes

B. Microband warm up

Weightlifting

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

Metcon

B: Metcon (Time)

4 rounds

10 box jumps (24”/20”)

10 thrusters (50kg/35kg)
PROGRESSIONS

BJ >> reduce height

TH >> reduce load

February 19, 2018

Tuesday 20th February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Burpee breakdown

Position 1 = Top of the push up

Position 2 = Push up (can be on knees)

Position 3 = Bottom of the squat

Position 4 = Jump and clap overhead

B. 10 Stationary lunge

10 Scapula pull up

10 Single arm KB stationary lunge (each side)

10 Push back

10 Lunge with upward T rotation

5 Strict pull ups (attempts)

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Today we will be substituting the 25ft luge for 8 stationary lunges.

LB/KG Conversion

43kg/29kg

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Today we will be substituting the 25ft luge for 8 stationary lunges.

LB/KG CONVERSION

20KG/15KG

CrossFit Games Open 16.1 Teens (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Today we will be substituting the 25ft luge for 8 stationary lunges.

LB/KG conversion

30kg/20kg