Wednesday 1st August
July 31, 2018

Wednesday 1st August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband warm up

B. 3 rounds

5 feet together squats

1 pistol negative – each side

5 one arm push jerk – each side

5 one arm hang squat clean – each side

Weightlifting

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

Metcon

B: Metcon (Time)

10 rounds

10 push jerk (35kg/25kg)

8 pistols

6 hang squat clean (35kg/25kg)

4 handstand push ups

2 strict ring dips

25 min cap
PROGRESSIONS

PJ>> reduce load

PIS>> box, toe spot

HSC>> reduce load

HSPU>>reduce range (1.5 ab mat max), DBP

RD>> bar, box/ring ,box

July 30, 2018

Tuesday 31st July


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 10 plate arm circles (each side)

B. 3 rounds

5 PVC pass overs

1 strict pull up + 3 sec chin over bar hold

10 sec hold – power clean receiving position

10 sec hold – push press receiving position

Weightlifting

A: Power Clean (6 x 2 @ 80% – 90% of 1 rep max)

B: Push Press (3 x 5 @ 80% of 1 rep max)

Metcon

C: 30 Muscle-Ups (Time)

30 muscle-ups for time
15 minute cap

PROGRESSIONS

1. 30 pull ups

2. 30 dips

3. 30 pull ups + 30 dips

4. muscle up practice

July 29, 2018

Monday 30th July


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 1 lap around gym of each

Jog

Backwards run

High knees

Boots to glutes

Sidestep right foot lead

Sidestep left foot lead

High knee skips

B. 3 rounds crouching tiger hidden dragon

Weightlifting

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

Metcon

B: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
30 minute cap

PROGRESSIONS

RUN >> reduce distance

BJ >> reduce height

WB >> reduce load

July 27, 2018

Saturday 28th July


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 squat – c’mon guys… hips below parallel please

Position 4 = Jump and clap overhead

B. 3 rounds

8 Banded goodmornings

High knees across gym

Each round changes exercise;

Round 1 = 8 Prone I’s*

Round 2 = 8 Prone Y’s*

Round 3 = 8 Prone W’s*

*Rest as needed to maintain good activation

Boots to glutes back across gym

Metcon

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
LB/KG conversion

102kg/70kg

32kg/24kg

PROGRESSIONS

DL>> reduce load

BPU>> 7 burpees + 7 jpu

KBS>> reduce load

July 26, 2018

Friday 27th July


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 10 Stationary see-saw walk each side

10 Single arm KB strict press each side

8 Single leg KB deadlift each side – same leg same arm

8 Single arm KB clean each side

6 Single arm KB OHS each side

6 Single arm KB swing each side

Weightlifting

A: Overhead Squat (3 x 5 @ 80% of 1 rep max )

B: Deadlift (3 x 5 @ 80% of 1 rep max )

Metcon

C: Metcon (AMRAP – Reps)

5 minutes max bag over shoulder (20kg/15kg)

Emom 5 kettlebell swings (24kg/16kg)
PROGRESSIONS

BOS>>reduce load

KBS>>reduce load

July 25, 2018

Thursday 26th July


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 Single arm overhead KB stationary lunge – Left leg left arm

5 Scap pull up

5 Single arm KB stationary lunge – Right leg right arm

5 Beat swing (forwards + backwards = 1 rep)

5 Single arm KB stationary lunge – Left leg right arm

5 Push back

5 Single arm KB stationary lunge Right – Right leg left arm

5 Hips to bar

B. 5 Hi-hang muscle snatch

5 Hang muscle snatch

5 Hang power snatch with 3sec hold in receiving position

5 Strict press

5 Push jerk

5 Split jerk with 3sec hold in receiving position

Weightlifting

A: Hang Power Snatch (6 x 2 @ 80% – 90% 1 rep max )

B: Split Jerk (6 x 2 @ 80% – 90% 1 rep max )

Metcon

C: Metcon (Time)

10 – 1 double kettlebell overhead lunge (24kg/16kg)

1 – 10 bar muscle up

10 minute cap
PROGRESSIONS

LU >> reduce load

BMU >> reduce reps, band, pull up

July 24, 2018

Wednesday 25th July


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

30sec Standing air bike sprint

10 Alt. High lunge step elbow to instep

10 Controlled thrusters with empty barbell

B. 2 rounds

30sec Handstand hold (inverted bear crawl hold)

10 Empty barbell back squats – first round with 3sec down 3sec hold in bottom

Weightlifting

A: Back Squat (3 x 5 @ 80% 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 (Time)

30cal/20 cal assault

20 thrusters (42.5kg/30kg)

40cal/30 cal row

10 thrusters (50kg/35kg)

200m run

15 minute time cap
PROGRESSIONS

TH>> reduce load

July 23, 2018

Tuesday 24th July


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Banded hip openers;

1. Facing to rig

2. Side on to rig

3. Facing away from rig

Banded shoulder distractions;

1. Facing to rig

2. Chest opener

3. Facing away from rig, press out overhead

B. 20 Controlled air squats

C. 5 Hang muscle clean

5 Strict press

5 Hang power clean

5 Strict press

Weightlifting

A: Hang Power Clean (6 x 2 @ 80%-90% 1 rep max)

B: Shoulder Press (3 x 5 @ 80% of 1 rep max )

Metcon

C: Metcon (AMRAP – Reps)

Tabata air squats

Tabata push ups

Tabata sit ups
PROGRESSIONS

PU >> reduce range, kpu

July 22, 2018

Monday 23rd July


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2mins of skipping on coaches call

B. 2 rounds of crouching tiger hidden dragon

into

5 Front squats

5 OHS

5 BTN Sotts press

5 Scap pull up

5 Beat swing (Forwards + Backwards = 1 rep)

5 Strict pull up (attempts)

Weightlifting

A: Front Squat (3 x 5 @ 80% of 1 rep max )

Metcon

B: Metcon (Time)

100 double under buy in

Then

5 strict pull ups

5 strict press (50kg/35kg)

10 strict pull ups

10 strict press (50kg/35kg)

15 kipping pull ups

15 squat snatch (50kg/35kg)

20 kipping pull ups

20 squat snatch (50kg/35kg)

20 minute cap
PROGRESSIONS

SPU >>reduce reps, band

SP>>reduce load

KPU>> reduce reps, box

SS>> reduce load

July 21, 2018

Sunday 22nd July


CrossFit Fornix – CrossFit

A: Metcon (3 Rounds for time)

3 rounds, each for time

15/10 cal assault

200m sandbag sprint (20kg/15kg)

2 tyre flips (190kg/140kg)

B: Metcon (3 Rounds for time)

3 rounds, each for time

40/30 cal row

50m prowler (50kg/30kg)

50m overhead carry (60kg/40kg)