Saturday 28th April
April 27, 2018

Saturday 28th April


CrossFit Fornix – CrossFit

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
LB/KG conversion

61kg/43kg

PROGRESSIONS

MU >> reduce reps, 7 low ring transitions (if close to getting a mu), 7 pull ups (strict or kipping) + 7 dips (rings, bar, box)

HPC >> reduce load

April 26, 2018

Friday 27th April


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

5 left leg deadlift (opposite arm)

5 left leg deadlift (same arm)

5 right leg deadlift (opposite arm)

5 right leg deadlift (same arm)

5 stiff leg deadlifts

B. 2 rounds

5 feet together squats

5 beat swings

5 chair squats – each side

5 push backs

Metcon

Metcon (Time)

21, 18, 15

Pistol

Deadlift (102kg/70kg

12, 9, 6

Toes 2 bar

Kettlebell snatch (24kg/16kg)
PROGRESSIONS

PIS >> toe spot, box

DL >> reduce load

T2B >> HKR

KBS >> reduce load

April 25, 2018

Thursday 26th April


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband – upper body

B. 2 rounds

5 DB deadlifts

1 DB hang power clean

5 DB front squats

1 DB hang power clean

5 DB push press

C. 2 rounds

5 DB squat clean

5 DB push jerk

5 DB split jerk

Weightlifting

A: Clean and Jerk (20 minutes to find 1 rep max )

Metcon

B: Metcon (Time)

Partner 10 – 1 sit ups (9kg/6kg)

April 24, 2018

Wednesday 25th April


CrossFit Fornix – CrossFit

Metcon

Partner “WOOD” (Time)

5 round for time (each)

400m run

10 Burpee Box Jumps 24inch/20inch

10 SHDP 42.5kg/30kg

10 Thrusters 42.5kg/30kg

One partner works, one rests. Must complete a full round before tagging partner
One bar only per pair. If not using the same weight you will need to change it every round.

PROGRESSIONS

RUN >> reduce distance

BBJ >> reduce height

SDHP >> reduce load

TH >> reduce load

April 23, 2018

Tuesday 24th April


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Hip mobility

Trigger glute

Trigger abductors

Trigger hip flexors

Banded hip opener

Abductor stretch

Pigeon stretch

B. Partner chest opener on rig

Superman holds

C. Barefoot

5 Wall facing squats – hands behind head

5 Wall facing squats – hands overhead

5 Wall facing squats – front rack position

Metcon

A: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
10 MINUTE CUT OFF

PROGRESSIONS

reduce load

B: Metcon (Time)

200m farmers carry (32kg/24kg)

30 strict press (35kg/25kg)
PROGRESSIONS

FC >> reduce load

SP >> reduce load

April 22, 2018

Saturday 5th May


CrossFit Fornix – CrossFit

“Jimmy” (AMRAP – Rounds and Reps)

AMRAP in 30 minutes

5 Deadlifts (120/90 kg)

7 Pull-Ups

9 Push-Ups
PROGRESSIONS

DL >> reduce load

PU >> reduce reps, jumping

PU >> reduce range, KPU

Friday 4th May


CrossFit Fornix – CrossFit

Weightlifting

A: Overhead Squat (3 x 5 @ 65% of 1 rep max)

If you have no technical corrections to make with your overhead squat then use a 2 second pause at the bottom of each rep. If you are not sure then ask a coach.

B: Deadlift (3 x 5 @ 65% of 1 rep max )

Metcon

C: Metcon (2 Rounds for reps)

2 rounds – each for max reps of double unders

20/15 cal assault

200m sprint

Max double unders

5 minutes cap per round
PROGRESSIONS

DU >> skip

Thursday 3rd May


CrossFit Fornix – CrossFit

Weightlifting

A: Hang Power Snatch (6 x 3 @ 65% – 75% of 1 rep max )

B: Split Jerk (6 x 3 @ 65% – 75% of 1 rep max )

Metcon

C: Metcon (Time)

5, 4, 3, 2, 1,

Bar Muscle up

Perform 10 burpees in-between each set of muscle ups

(10 min cap)
PROGRESSIONS

BMU >> band, attempts, strict or kipping pull ups

Wednesday 2nd May


CrossFit Fornix – CrossFit

Weightlifting

A: Back Squat (3 x 5 @ 65% of 1 rep max )

If you have no technical corrections to make with your back squat then use a 2 second pause at the bottom of each rep. If you are not sure then ask a coach.

Gymnastics

B: EMOM 5 minutes- Strict Handstand Push ups (AMRAP – Reps)

Choose own rep scheme

Use deficit if needed

If you wish to accumulate volume choose a number like 4 or 5

If you wish to work on a more difficult option choose a number like 1 – 3

If you can do more than 5 reps EMOM for 5 min then the option you have chosen is too easy
PROGRESSIONS

1. Reduce range. If you are using more than 1 ab mat then sometimes you will need to choose the option of PPU to work on the lower part of range.

2. Pike push up. Use ab mats if needed. If you can not yet kick up to the wall then you will need to choose the kick up option sometimes.

3. Kick ups. Make attempts to kick up. The aim is to gain confidence and get used to your arms being locked out while your feet leave the ground.

C: Metcon (AMRAP – Reps)

Alternating tabata hollow rock and ab mat sit up
PROGRESSIONS

Tuck

Tuesday 1st May


CrossFit Fornix – CrossFit

Weightlifting

A: Hang Power Clean (6 x 3 @ 65% – 75% of 1 rep max )

B: Shoulder Press (3 x 5 @ 65% 1 rep max)

Metcon

C: Metcon (No Measure)

8 x 50m sprints