Saturday 30th June
June 29, 2018

Saturday 30th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 200m run

10 burpees

100m run

5 Ball up

5 Burpee

100m run

5 Wall walk

5 Strict pull up (attempts / ring row)

100m run

7 SDLHP

7 Hang power clean

7 Thruster

Triple 7 (Time)

200m Run

7 Bar Facing Burpees

*

200m Run

7 Bar Facing Burpees

7 Sumo Deadlift High Pulls

*

200m Run

7 Bar Facing Burpees

7 Sumo Deadlift High Pulls

7 Toes to Bar

*

200m Run

7 Bar Facing Burpees

7 Sumo Deadlift High Pulls

7 Toes to Bar

7 Hang Power Cleans

*

200m Run

7 Bar Facing Burpees

7 Sumo Deadlift High Pulls

7 Toes to Bar

7 Hang Power Cleans

7 Chest to Bar Pull-Ups

*

200m Run

7 Bar Facing Burpees

7 Sumo Deadlift High Pulls

7 Toes to Bar

7 Hang Power Cleans

7 Chest to Bar Pull-Ups

7 Thrusters

*

200m Run

7 Bar Facing Burpees

7 Sumo Deadlift High Pulls

7 Toes to Bar

7 Hang Power Cleans

7 Chest to Bar Pull-Ups

7 Thrusters

7 Handstand Push-Ups

*One bar per athlete (42.5kg / 30kg)
Progressions

SDHP >> reduce load

T2B >> reduce reps, hkr

HPC >> reduce load

C2B >> reduce reps, pull ups, 2 x push ups

TH >> reduce load

HSPU >> if not rx then DBP

June 28, 2018

Friday 29th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Partner chest stretch on rig

Seated hamstring reach

Adductor stretch

Banded hip opener

B. 3 rounds

10 Banded pull throughs

5 Single leg deadlift with barbell each leg

5 OHS 33XX tempo

Weightlifting

A: Overhead Squat (3 x 5 @ 75% of 1 rep max )

B: Deadlift (3 X 5 @ 75% of 1 rep max )

Metcon

C: Metcon (4 Rounds for reps)

4 rounds of tabata assault bike

4 rounds of tabata vups

4 rounds of tabata double unders

4 rounds of tabata ring row
PROGRESSIONS

VUP >> tuck

DU >> skip

RR >> reduce range

June 27, 2018

TEENS Thurs 28 June


CrossFit Fornix – CrossFit Teens

Metcon

Triple 7 (Time)

200m Run

7 Bar Facing Burpees

*

200m Run

7 Bar Facing Burpees

7 Sumo Deadlift High Pulls

*

200m Run

7 Bar Facing Burpees

7 Sumo Deadlift High Pulls

7 Toes to Bar

*

200m Run

7 Bar Facing Burpees

7 Sumo Deadlift High Pulls

7 Toes to Bar

7 Hang Power Cleans

*

200m Run

7 Bar Facing Burpees

7 Sumo Deadlift High Pulls

7 Toes to Bar

7 Hang Power Cleans

7 Chest to Bar Pull-Ups

*

200m Run

7 Bar Facing Burpees

7 Sumo Deadlift High Pulls

7 Toes to Bar

7 Hang Power Cleans

7 Chest to Bar Pull-Ups

7 Thrusters

*

200m Run

7 Bar Facing Burpees

7 Sumo Deadlift High Pulls

7 Toes to Bar

7 Hang Power Cleans

7 Chest to Bar Pull-Ups

7 Thrusters

7 Handstand Push-Ups

*One bar per athlete (42.5kg / 30kg)
TEENS WEIGHTS:

14-15 years:

30kg / 22.5kg

12-13 years:

20kg / 15kg

PROG:

SDHP, HPC, Thrusters>>reduce load

T2B>>reduce reps, hanging knee raises

C2B>>reduce reps, pull-ups, jumping c2b

HSPU>>HR Push-ups, Toe PU, Knee PU

Thursday 28th June


CrossFit Fornix – CrossFit

Warm-up

Weightlifting

A: Hang Power Snatch (4 x 3 @ 75% – 85% of 1 rep max )

B: Split Jerk (4 x 3 @ 75% – 85% of 1 rep max )

Metcon

Warm-up (No Measure)

A. 2 rounds

20 sec max meters on rower

10 Air squats 33XX tempo

5 PVC Passthroughs (forwards + backwards = 1 rep)

5 PVC Around the world each direction

B. Burgener Warm Up

1. Dip and stand

2. Dip and shrug

3. Dip, shrug and pull

4. Muscle snatch

5. Snatch drop to power position

6. Hang power snatch

C: Metcon (Time)

500m row

25 air squats

5 ring muscle ups

25 air squats

500m run

10 minute cap
PROGRESSIONS

MU >> reduce reps, low ring transition, pull ups or dips

June 26, 2018

Wednesday 27th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

Jog

Backwards jog

High knees

Boots to glutes

Side step – left lead

Side step – right lead

High knee skip jump

B. 2 rounds

4 Crouching tiger hidden dragon

5 Wall facing medicine ball cleans

6 PVC Backsquat 55XX tempo

Weightlifting

A: Back Squat (3 x 5 @ 75% of 1 rep max )

Metcon

B: Metcon (Time)

In pairs complete

10 x 100m medicine ball sprints (5 each)

Followed immediately by 10 – 1 medicine ball cleans

June 25, 2018

Tuesday 26th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

10 / 7 cal SPRINT standing AB

10 Air squats

1 Wall walk

B. 2 rounds

3 Hang deadlifts

3 Hang muscle clean

3 Strict press

Weightlifting

A: Hang Power Clean (4 x 3 @ 75% – 85% of 1 rep max )

B: Shoulder Press (3 x 5 @ 75% of 1 rep max )

Metcon

C: Metcon (2 Rounds for calories)

2 rounds, each for max cal assault

30 wall ball (9kg/6kg)

Max cal assault

90 sec cut off
PROGRESSIONS

WB >> reduce load

June 24, 2018

Monday 25th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Banded hip opener

Banded super front rack

B. 3 rounds

5 33XX Tempo front squat

5 X33X Strict press

5 Ninja box jump with step down

15sec Handstand hold (wall walk hold)

Weightlifting

A: Front Squat (3 x 5 @ 75% of 1 rep max )

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

Metcon

C: Metcon (AMRAP – Reps)

AMRAP 8 Minutes

3, 6, 9, 12, 15, 18 ect

Push press (42.5kg/30kg)

Box jump over (24”/20”)
PROGRESSIONS

PP >> reduce load

BJ >> reduce height

June 22, 2018

Saturday 23rd June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 50m Jog

50m Skip

50m Backwards run

25m High knees

25m Boot to glute

25m Side step left lead

25m Side step right lead

50m Grapevine left lead

50m Grapevine right lead

50m Run

B. 3 rounds

30sec Micro-band glute bridge

10 Micro-band glute march

into

2 rounds

8 Single arm KB floor press each arm

6 Micro-band KB goblet squat

into

10 Explosive push ups (can be on knees)

8 KB goodmornings (held on chest)

Metcon

Coffey (Time)

For time:

Run 800 meters

50 Back Squats, 135#

50 Bench press, 135#

Run 800 meters

35 Back Squats, 135#

35 Bench press, 135#

Run 800 meters

20 Back Squats, 135#

20 Bench press, 135#

Run 800 meters

1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
40 minute cut off

LB/KG CONVERSION

61kg/43kg

PROGRESSIONS

RUN >> reduce distance

BS >> Reduce load

BP >> reduce load (if not benching RX then DB floor press)

MU >> 3 x PU

June 21, 2018

Friday 22nd June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Banded lat stretch

Banded chest stretch

Banded internal rotation stretch

Banded external rotation stretch

B. 2 rounds

Starting on your LEFT;

5 Lying single arm straight arm KB press

+

5 Lying single arm KB floor press

> Repeat on RIGHT

into

2 rounds

6 Straight arm KB front raise

8 Single arm KB alternating lunge each arm

4 KB windmill each side

Weightlifting

A: Bench Press (3 x 3 @ 75% 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 (Distance)

Max distance double kettlebell overhead walking lunge (2 x 24kg/2 x 16kg)
PROGRESSIONS

reduce load

June 20, 2018

Thursday 21st June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger;

Pec

Lat

Hamstring

Forearm

Mash;

Trap

Tricep

Bicep

B. 5 rounds

5 Stiff leg deadlift

5 Hang muscle clean

5 Strict press

Metcon

Metcon (Time)

JT/DT

12 deadlifts (70kg/50kg)

9 hang power clean (70kg/50kg)

6 push jerk (70kg/50kg)

21 handstand push up

21 push up

21 ring dip

12 deadlifts (70kg/50kg)

9 hang power clean (70kg/50kg)

6 push jerk (70kg/50kg)

15 handstand push up

15 push up

15 ring dip

12 deadlifts (70kg/50kg)

9 hang power clean (70kg/50kg)

6 push jerk (70kg/50kg)

9 handstand push up

9 push up

9 ring dip
PROGRESSIONS

DL/HPC/PJ >> reduce load (1 bar only)

HSPU >> reduce range, DBP

PU >> reduce range, KPU

RD>> ring negative, box