Wednesday 20th June
June 19, 2018

Wednesday 20th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 mins skipping practice – any type

B. 20 Beat swing

10 Front squat

10 Knees to elbows (Hanging knee raise)

10 Clean pull

10 Toes 2 Bar (Ball up)

10 Squat clean

10 OHS

Weightlifting

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

Metcon

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Teens Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 95#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Sit Ups

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

June 18, 2018

Tuesday 19th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

6 Barbell goodmornings

7 Muscle snatch

8 Burpees

B. 3 unbroken rounds

4 Strict press

4 Front squat

4 Thruster

Metcon

A: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
10 minute cut off

LB/KG CONVERSION

35kg/25kg

PROGRESSIONS

reduce load

B: Metcon (Time)

21, 15, 9, 15, 21

Thruster (42.5kg/30kg)

Burpee
12 minute cut off

PROGRESSIONS

TH >> reduce load

BU >> step out

June 17, 2018

Monday 18th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 Plate arm circles each side each direction

10 Push jerk with 3sec hold in receiving position

B. 2 rounds

20sec OH barbell hold – snatch grip

3 OHS

10sec Upright row hold – SDLHP grip

3 Upright row – SDLHP grip

Weightlifting

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

Metcon

B: Metcon (AMRAP – Reps)

EMOM 10 minutes

6 overhead squats (42.5kg/30kg)

6 sumo-deadlift high pull
PROGRESSIONS

reduce load

Gymnastics

C: Metcon (No Measure)

10 minutes muscle up practice

June 15, 2018

Saturday 16th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. EMOM 5mins

5 Jump squats

5 Push ups

B. 3 rounds with an empty barbell

5 Sumo deadlift

5 Upright row

5 Strict press

5 Bentover row

Metcon

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
LB/KG CONVERSION

35KG/25KG

PROGRESSIONS

WB >> reduce load, reduce height

SDHP >> reduce load

BJ >> reduce height

PP >> reduce load

PU >> reduce range, KPU

SQ >> reduce load

June 14, 2018

Friday 15th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

5 Arm plate circles each side each direction

5 Bentover plate flies each arm

5 Prone snow angels

Once 2 rounds is completed do 5 strict pull ups or attempts

B. 3 rounds with an empty barbell

4 Stiff leg deadlifts

4 Single leg deadlifts each leg

4 OHS

Weightlifting

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

B: Overhead Squat (1 x 3 @ 85% of 1 rep max)

C: Overhead Squat (1 x 1 @ 95% of 1 rep max )

D: Deadlift (3 x 3 @ 75% of 1 rep max )

Metcon

E: Metcon (AMRAP – Reps)

AMRAP 6 minutes

8 pull ups

8 vups

Must be unbroken for the rounds to count
PROGRESSIONS

PU >> not linked but staying on the bar, reduce reps, jumping

VUP >> tuck

June 13, 2018

Thursday 14th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

5 KB Swings

5 One arm KB swings each side

5 Single arm KB strict press each side

5 Hang KB snatch each side

B. 3 Hi-hang muscle snatch

3 Hang muscle snatch

3 Muscle snatch

3 OHS

3 Snatch drops

3 Snatch pulls

3 Squat snatch

Weightlifting

A: Squat Snatch (6 x 3 @ 70 % – 85% 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

Metcon

C: Metcon (AMRAP – Reps)

AMRAP 6 minutes

30 double unders

20 kettlebell swing (24kg/16kg)

Must be unbroken for the round to count
PROGRESSIONS

DU >> reduce reps, 2 x skip

KBS >> reduce load

June 12, 2018

Wednesday 13th June


CrossFit Fornix – CrossFit

Warm-up (No Measure)

A. 5 rounds

Crouching tiger hidden dragon

B. 4 rounds of the WOD;

Using only a single DB, complete one entire round on one side then an entire round on the other side. Rinse and repeat.

Warm-up

Weightlifting

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

B: Back Squat (1 x 3 @ 85% of 1 rep max )

C: Back Squat (1 x 1 @ 95% of 1 rep max )

Metcon

D: Metcon (Time)

Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang power cleans

5 Dumbbell push presses

5 Dumbbell squats

Dumbbells cannot be put down for the round to count use (22.5kg/15kg)
PROGRESSIONS

reduce load

June 11, 2018

Tuesday 12th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

30 sec Handstand hold

30 sec Squat hold

B. 10 Clean pull

10 Front squats

10 Hang squat clean

10 Strict press

10 Push press

5 Split jerk

C. When warming up into weight do 3 cleans to every jerk

Weightlifting

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

squat clean/split jerk

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

Metcon

C: Metcon (AMRAP – Reps)

EMOM for 7 minutes

Bar muscle up- choose your own rep scheme
PROGRESSIONS

Band, attempts, strict pull ups

June 10, 2018

Monday 11th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Banded hip opener

Banded lat stretch

Banded squats

B. 3 rounds

10 Banded tricep extensions

5 Banded Lat pull downs

C. Band pull apart hold

First set of front squats (5 reps) to be with empty bar and at tempo;

3(down) 3 (bottom) X (up) X (top)

Weightlifting

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

B: Front Squat (1 x 3 @ 85% of 1 rep max )

C: Front Squat (1 x 1 @ 95% of 1 rep max )

Metcon

D: Metcon (AMRAP – Reps)

AMRAP 15 minutes

50m pinch grip farmers carry (20kg/15kg) each hand

100m run

2 wall walks

25m = 1 rep

1 round = 8 reps
PROGRESSIONS

FC >> reduce load

WW >> reduce distance

June 8, 2018

Saturday 9th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger glute

Trigger scap

Hip internal rotation stretch

Hip external rotation stretch

Shoulder internal rotation stretch

Shoulder external rotation stretch

B. Roxanne

C. 3 rounds

5 Push press

5 Front squats

5 Thrusters

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
LB/KG CONVERSION

43KG/29KG

PROGRESSIONS

TH >> redcue load

BFB >> step