Saturday 31th March
March 30, 2018

Saturday 31th March


CrossFit Fornix – CrossFit

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Conversions

24″/20″

16kg/12kg

20kg/15kg

9kg/6kg

PROGRESSIONS

40 reps or 30 reps

BJ >> reduce height

JPU >> increase height

K2E >> HKR

BE >> superman

WB >> reduce load

DU >> 100 skip

March 28, 2018

Thursday 29th March


CrossFit Fornix – CrossFit

Warm-up (No Measure)

A. 3 rounds

10 straight arm KB press – lying on back

10 KB press – lying on back

20 sec front shoulder stretch

B. 2 rounds

1 lap of gym walking high knee hug

1 lap of gym walking butt kick hold

Weightlifting

A: Bench Press (20 minutes to find a 1 rep max )

Metcon

B: 400m Run (Time)

Max Effort 400m Run

C: Metcon (AMRAP – Reps)

EMOM 5 minutes

Ring dips

Choose your own rep scheme
PROGRESSIONS

bar, box

March 27, 2018

Wednesday 28th March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger Scap

B. 3 rounds

5 plate arm circles each side

5 wall facing squats

20 sec handstand hold

5 soccer kicks each side

Metcon

Metcon (Time)

5 rounds of:

3 ring muscle ups

5 overhead squats (60kg/40kg)

7 handstand push ups

9 sumo –deadlift high pulls (60kg/40kg)
PROGRESSIONS

MU >> reduce reps, 6 pull ups

OHS >> reduce load

HSPU >> reduce range (1.5 am max), PPU, DBP

SDHP >> reduce load

March 26, 2018

Tuesday 27th March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Banded hip distractions

Banded shoulder and trunk distractions

B. 5 Air squats 3:3:1

5 Scapula pull ups

5 Front squat 3:3:1

5 Push press

5 Kip swings

5 Split press

5 Thrusters

5 Strict pull ups (attempts in good position)

C. Between end of Split jerk and beginning of Fran complete as fast as possible;

2 rounds

3 thrusters

2 pull ups

If this is difficult, choose appropriate progression accordingly.

Weightlifting

A: Split Jerk (15 minutes to find 1 rep max )

Metcon

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 MINUTE CUT OFF

LB/KG conversion

43kg/30kg

PROGRESSIONS

TH >> reduce load

PU >> reduce reps (11,8,5), jumping

March 25, 2018

Monday 26th March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger hip

Trigger pec

Partner push opener on rig

Banded hip openers

B. 3 rounds

30 sec Plank hold

10 Bent over plate rows

2 Alternating lunge with upward T rotation 3 sec hold at top

C. Eccentric barbell back squats 5:5:1:1

Weightlifting

A: Back Squat (20 minutes to find a 1 rep max )

Metcon

B: Metcon (AMRAP – Reps)

For max reps

1 minute power snatch (42.5kg/30kg)

1 minute air squats

1 minute power snatch (42.5kg/30kg)

1 minute air squats
PROGRESSIONS

PS >> reduce load

March 23, 2018

Saturday 24th March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

100m run with KB

10 KB strict press each side

100m run with KB

10 KB overhead squats

100m run with KB

10 push up plus

100m run with KB

10 squat jumps (unweighted)

Metcon

Metcon (AMRAP – Reps)

AMRAP 6 minutes

12/10 cal assault

5 handstand push ups

AMRAP 6 minutes

12/10 cal row

5 ring dips

AMRAP 6 minutes

35 double unders

10 overhead squats (20kg/15kg)

AMRAP 6 minutes

20m broad jump (10m = 1 rep)

10 push ups

AMRAP 6 minutes

25 air squats

100m sprint (50m = 1 rep)
Score = total reps across all AMRAPS

REST – 2 minutes between AMRAPS

PROGRESSIONS

HSPU >> reduce range, DBP

RD >> negatives, bar, box

DU >> skip

OHS >> reduce load

PU >> reduce range, KPU

March 22, 2018

Friday Night Lights


CrossFit Fornix – CrossFit Open

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 perform chin-over-bar pull-ups

6 thrusters 65/45 lb

6 perform chin-over-bar pull-ups

9 thrusters 65/45 lb

9 perform chin-over-bar pull-ups

12 thrusters 65/45 lb

12 perform chin-over-bar pull-ups

15 thrusters 65/45 lb

15 perform chin-over-bar pull-ups

18 thrusters 65/45 lb

18 perform chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 45/35lb

3 perform jumping chin-over-bar pull-ups

6 thrusters 45/35lb

6 perform jumping chin-over-bar pull-ups

9 thrusters 45/35lb

9 perform jumping chin-over-bar pull-ups

12 thrusters 45/35lb

12 perform jumping chin-over-bar pull-ups

15 thrusters 45/35lb

15 perform jumping chin-over-bar pull-ups

18 thrusters 45/35lb

18 perform jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters Scaled (55+) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 45/35 lb

3 jumping chin-over-bar pull-ups

6 thrusters 45/35 lb

6 jumping chin-over-bar pull-ups

9 thrusters 45/35 lb

9 jumping chin-over-bar pull-ups

12 thrusters 45/35 lb

12 jumping chin-over-bar pull-ups

15 thrusters 45/35 lb

15 jumping chin-over-bar pull-ups

18 thrusters 45/35 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

March 21, 2018

Thursday 22nd March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Calf Mash

2 min each side

B. 3 rounds

10 one arm push up plus (5 each side)

10 lateral jumps

10 KB SDHP

Metcon

“The Ghost” (AMRAP – Reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

-Score is max total reps
PROGRESSIONS

DU >> skip

March 20, 2018

Wednesday 21st March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Tuck, Pike, Straddle, Layout

B. 3 rounds

8 stiff leg deadlifts

8 front squats (2:2:2)

8 tuck jumps

Weightlifting

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

Metcon

B: Metcon (Time)

21. 15, 9

Deadlift (102kg/70kg)

Toes 2 bar

Box jump (30”/24”)
PROGRESSIONS

DL >> reduce load

T2B >> HKR

BJ >> reduce height

March 19, 2018

TEENS Tues 20 March


CrossFit Fornix – CrossFit Teens

Warm-up

Warm-up (No Measure)

A. Trigger scap, lat and pec

B. Running drills

1. 50m jog

2. 50m run

3. 50m backwards run

4. 50m sidestep (swap lead leg @ 25m)

5. 25m high knees

6. 25m butt kickers

7. 50m sprint

C. 6 Alternating lunges with upward T-rotation 3sec hold (3 each side)

5 Single arm OH KB stationary lunge each side

5 Single arm KB upright row each side

Metcon

Metcon (Time)

7 rounds

10 overhead plate lunge (20kg/15kg)

10 alternating KB snatch (24kg/16kg)

200m run
14-15 years:

OHL 15kg/10kg

KB Snatch 16/12kg

12-13 years:

OHL 10kg/5kg

KB Snatch 12kg/8kg

PROGRESSIONS

OHL >> reduce load

KBS >> reduce load