Friday 1st June
May 31, 2018

Friday 1st June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Arm circles

Leg swings

Trunk rotations

B. 2 rounds

30 sec Glute bridge

5 Single leg single hand DB deadlift each leg – same hand same leg

2 rounds

Single arm DB OHS

Glute march L-R-L-R-L-R-L-R-L-R

Weightlifting

A: Overhead Squat (3 x 5 @ 70% of 1 rep max )

B: Deadlift (3 x 5 @ 70% of 1 rep max )

Metcon

C: Metcon (Time)

600m med ball run (9kg/6kg)

25 medicine ball cleans (9kg/6kg)

600m plate run (20kg/15kg)

25 plate ground to overhead (20kg/15kg)
PROGRESSIONS

RUN >> reduce load

MBC >> reduce load

G2O >> redcue load

May 30, 2018

Thursday 31st May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds Rowling

B. Banded lat activation

Beat swing

C. PVC Warm up

Dip – stand

Shrug – pull

Muscle snatch

Dip – Muscle snatch

Snatch drop

Weightlifting

A: Hang Power Snatch (4 x 3 @ 70% – 80% of 1 rep max )

B: Split Jerk (4 x 3 @ 70% – 80% of 1 rep max )

C: Metcon (2 Rounds for time)

2 rounds – each for time

250m row

3 bar muscle ups

15 thrusters (35kg/25kg)

May 29, 2018

Wednesday 30th May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Banded hip mobility

Partner chest opener on rig

B. 2 rounds

7 Bent over plate row 15kg/10kg

5 Plate goodmornings 15kg/10kg

3 Plate squats 15kg/10kg

C. First set of empty bar back squats is 5 reps with 3 seconds down, 3 second hold and explode up.

Weightlifting

A: Back Squat (3 x 5 @ 70% of 1 rep max)

Gymnastics

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

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

Accessory

C: Metcon (No Measure)

Not for time…. For gainz

3 x 10 upright row

3 x 10 ring push ups

4 x 25m farmers carry

May 28, 2018

Tuesday 29th May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

3 DB Single leg deadlift each leg

5 DB Upright row

5 DB Bicep curl to strict press

B. 50 unbroken KB swings

Weightlifting

A: Hang Power Clean (4 x 3 @ 70% – 80% of 1 rep max )

B: Shoulder Press (3 x 5 @ 70% of 1 rep max)

Metcon

C: Metcon (Time)

21, 15, 9

Kettlebell swing (32kg/24kg)

Assault bike cals (18, 12, 6 females)

7 minute cut off
PROGRESSIONS

KBS >> reduce load

May 27, 2018

Monday 28th May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Fast feet

B. 3 rounds crouching tiger hidden dragon

into

3 rounds

5 Glute bridge

5 Bear crawl position scapula push ups

5 Air squats

Weightlifting

A: Front Squat (3 x 5 @ 70% of 1 rep max )

Metcon

B: Metcon (AMRAP – Reps)

EMOM 18 minutes

0 – 6 = 5 push press (65kg/45kg)

6 – 12 = suicide sprint track

12 – 18 = 5 DB burpee step ups (strict) (16”/12”)(22.5kg/15kg)

Suicide sprint track = 5 + 5, 10 + 10, 5 + 5

(40m total)
PROGRESSIONS

PP >> reduce load

SS >> reduce distance

BSU >> reduce load/height

May 25, 2018

Saturday 26th May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2mins skipping on coaches call

B. 3 rounds

5 Baby rocks

5 Hindu push ups

1 Crouching tiger hidden dragon each side

“baz” (AMRAP – Rounds and Reps)

AMRAP 30 minutes

30 Double-Unders

8 Squat Cleans (70kg/50kg)

11 Hand Release Push-Ups
PROGRESSIONS

DU >> reduce reps, skip

SC >> reduce load

HRPU >> kpu

May 24, 2018

Friday 25th May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

5 plate arm circles each side

5 wall facing squats

5 DB press (1:5:1)

B. 2 rounds

10 DB floor press

5 active hang (1:5:1)

Weightlifting

A: Bench Press (3 x 3 @ 70% of 1 rep max )

Gymnastics

B: 25 strict pull ups – 5 minute time cap (Time)

Add weight if needed

Use band/s if needed

There are a few different ways to approach this and you may wish to alternate them each time this workout comes up.

1. get the 25 pull ups done as fast as possible using the easiest option to do so

2. use as few sets as possible to get to 25 reps

3. use a difficult option and get as close to 25 reps as possible in the 5 minutes

Metcon

C: Metcon (AMRAP – Reps)

AMRAP 7 minutes

3 ring muscle ups

5 handstand push ups

7 thrusters (60kg/40kg)
PROGRESSIONS

RMU >> pull ups

HSPU >> reduce range, PPU, DBP

TH >> reduce load

May 23, 2018

Thursday 24th May


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 air squat

Position 4 – jump and clap

B. Hop-scotch

> Using joints in mats as squares.

> Coach decides pattern

C. 2 rounds

3 Hi-hang muscle snatch

3 Hi-hang power snatch

3 Hang muscle snatch

Metcon

Metcon (Time)

5 Rounds

8 Burpee

10 Lateral bar overs

3 Hang power snatch (52.5kg/35kg)

Rest 5 min

5 rounds

8 Burpee over bar

10 Hang power snatch (35kg/25kg)
PROGRESSIONS

BOB >> step

HPS >> reduce load

May 22, 2018

Wednesday 23rd May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds – 1 lap of each

Jog

High knees

Butt kicks

Grapevine – left

Grapevine – right

B. 2 rounds

5 BTN press

5 BTN push press

5 BTN push jerk

5 Snatch balance (catch high if needed)

Weightlifting

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

Metcon

B : Metcon (AMRAP – Reps)

5 rounds (20 minutes)

2 minutes to complete 300m sprint – max reps kettlebell swing (32kg/24kg)

2 minutes rest
PROGRESSIONS

RUN >> Reduce distance

KBS >> reduce load

May 21, 2018

Tuesday 22nd May


CrossFit Fornix – CrossFit

Accessory

Metcon (No Measure)

Not for time…. For gainz

3 x 10 split squats (each leg)

3 x 10 weighted step ups

3 x 10 bent over row

3 x 10 dips

3 x 10 Vups