CrossFit Fornix – CrossFit
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.
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
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