Saturday 1st September
August 31, 2018

Saturday 1st September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 50 Unbroken KB Swings

B. 50m Run

5 Pistol -ve’s each side

50m Run

5 Single arm KB thruster each side

50m Run

5 Single arm KB upright row each side

50m Run

5 Kipping pull ups (10 Beat swings – forwards + backwards = 1 rep)

Metcon

Metcon (Time)

1km run

50 pistols

800m run

40 kettlebell swings (32kg/24kg)

600m run

30 dumbbell thrusters (22.5kg/15kg)

400m run

20 ring dips

200m run

10 bar muscle ups
PROGRESSIONS

PIS>> box, toe spot

KBS>>reduce load

DBT>>reduce load

RD>>reduce reps, push ups

MU>> band, pull ups

August 30, 2018

Friday 31st August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

20sec Max effort strapless row

5 Hip circles forwards + backwards each side

3 Cossack each side

5 Wall facing squats

3 Hanging stiff leg lifts

5 Ninja box jump with step down

B. 7 Tempo OHS 3XXX with empty barbell

5 OHS @ 50% 1RM

3 OHS @ 70 – 75% 1RM

3 OHS @ 80 – 85% 1RM

Weightlifting

A: Overhead Squat (3 x 3 @ 90% of 1 rep max )

Metcon

B: Metcon (Time)

60/50 cal row

60 GHD sit ups

60 box jumps (24″/20″)
PROGRESSIONS

GHD>> 1/2 reps, ab mat sit up

BJ >>reduce height

August 29, 2018

Thursday 30th August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Partner chest opener on floor

Partner chest opener on rig

10 Arm circles each direction

B. 2 rounds

3 Beat swing (forward + backwards = 1 rep)

3 Hanging knee raise

3 Knees 2 elbows

3 Ball ups

3 T2B

3 Hi-hang muscle snatch

3 Hang muscle snatch

3 Hang power snatch

3 Snatch pull

3 Power snatch

C. 5 Power snatch @ 50% 1RM

3 Power snatch @ 65 – 75% 1RM

2 Power snatch @ 75 – 85% 1RM

Weightlifting

A: Power Snatch (2 x 2 @ 85% – 95% of 1 rep max )

B: Power Snatch (2 x 1 @ 85% – 95% of 1 rep max )

C: Bench Press (3 x 5 @ 85% of 1 rep max )

Metcon

D: Metcon (Time)

15, 12, 9

Strict handstand push up

Toes 2 bar

10 min cap
PROGRESSIONS

HSPU >>reduce range, PPU

T2B >> HKR

August 28, 2018

Wednesday 29th August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 15 Leg swings forwards and backwards each leg

15 Leg swings across body each leg

15 Torso twists (left + right = 1 rep)

15 Arm circles forwards

15 Arm circles forwards

4 Crouching tiger hidden dragon (L – R – L – R)

15sec Upper back stretch on rig

15sec Chest stretch on rig each side

15 Air squats

5 Strict pull up (WOD option)

B. 7 Tempo Back squat 3XXX with empty barbell

5 Back squat @ 50% 1RM

3 Back squat @ 70 – 75% 1RM

3 Back squat @ 80 – 85% 1RM

Weightlifting

A: Back Squat (3 x 3 @ 90% 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 (Time)

3 rounds

15/10 cal assault

10 push jerk (35kg/25kg)

6 min cap
PROGRESSIONS

PJ >> reduce load

August 27, 2018

Tuesday 28th August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 mins skipping on coaches call

B. 4 rounds

3 Deadlift

3 Clean pull

3 Power clean

Rounds 1 + 2 = 3 Strict press

Rounds 3 + 4 = 3 Push press

C. 5 Power clean @ 50% 1RM

3 Power clean @ 65 – 75% 1RM

2 Power clean @ 75 – 85% 1RM

Weightlifting

A: Power Clean (2 x 2 @ 85% – 95% of 1 rep max)

B: Power Clean (2 x 1 @ 85% – 95% of 1 rep max)

C: Push Press (3 x 5 @ 85% of 1 rep max )

Metcon

D: Metcon (AMRAP – Reps)

AMRAP 12 minutes

50 double unders

15 deadlifts (102kg/70kg)
PROGRESSIONS

DU>> reduce reps, 2 x skip

DL>> redu e load

August 26, 2018

Monday 27th August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Stationary high knee skips into sprint start on coaches call

B. 2 rounds

5 Goodmorning into Bottom of squat into Stand tall

Crouching tiger hidden dragon L – R

5 1+1/4 Front squat (Down, 1/4 way Up, Down, Stand Up)

5 Strict press

3 Cossack each side

C. 5 Front squats @ 50% 1RM

3 Front squats @ 70 – 75% 1RM

3 Front squats @ 80 – 85% 1RM

Weightlifting

A: Front Squat (3 x 3 @ 90% of 1 rep max)

Metcon

B: Metcon (AMRAP – Reps)

2 rounds for max reps

2min dumbbell strict press (22.5kg/15kg)

1min rest

2 min 20m sprints

1 min rest

2 min wall ball (9kg/6kg)

4 min rest
PROGRESSIONS

DBP>> reduce load

WB>>reduce load

August 24, 2018

Saturday 25th August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 rounds

100m Run

3 Active hang

3 Push up plus

3 Wall facing squats

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
BELOW ARE THE OPTIONS YOU WILL HAVE TO SELECT FROM TODAY.

THEY ARE IN ORDER OF PROGRESSION.

UNLESS THERE IS AN INJURY CONCERN YOU ARE ADVISED TO USE ONE OF THESE OPTIONS BELOW.

IF YOU ARE WEARNING A WEIGHT VEST, DON’T HAVE IT ON FOR SCALED MOVEMENTS (jumping pull ups, knee or reduce range push ups)

THERE IS NO CUT OFF, HOWEVER IF YOU TAKE MORE THAN 75 MINUTES (1 HOUR 15 MINUTES) TO COMPLETE YOU HAVE OVER SCALED AND YOU ARE RISKING INJURY.

OPTION – 1

RX in order (weight vest)

OPTION – 2

RX in order

OPTION -3

RX partitioned (weight vest)

OPTION – 4

RX partitioned

OPTION – 5

RX mini-Murph (half reps PU/PU/SQ) (either partitioned or not)

OPTION – 6

Scaled full reps (either partitioned or not)

Option – 7

Scaled mini-Murph (half reps PU/PU/SQ) (either partitioned or not)

PROGRESSIONS

RUN >> reduce distance if needed

PU >> jumping

PU >> reduced range, kpu

August 23, 2018

Friday 24th August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

5 Burpee kick out

2 See-saw hinge each side (L – L – R – R)

B. 3 rounds

5 Snatch grip BTN strict press

3 Tempo OHS 33XX

5 Snatch grip sumo goodmorning

C. 5 OHS @ 50% 1RM

5 OHS @ 75% 1RM

Weightlifting

A: Overhead Squat (3 x 5 @ 85% of 1 rep max )

B: Deadlift (3 x 5 @ 85% of 1 rep max )

Metcon

C: Metcon (Time)

2 rounds

500m row

10 burpee over rower

5 ring muscle up
PROGRESSIONS

BOR >> step

MU>> reduce reps, transitions, pull ups or dips

August 22, 2018

Thursday 23rd August


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 Plate wall arm circles forwards + backwards each side

10 Serratus wall slides

10 External rotation wall slides

B. 8 Hi-hang muscle snatch

6 Hang muscle snatch

4 Hang power snatch

8 Strict press from split position

6 Tall jerks

4 Split jerk

C. 5 Hang power snatch @ 50% 1RM

5 Hang power snatch @ 75% 1RM

Weightlifting

A: Hang Power Snatch (2 x 2 @ 85%-95% of 1 rep max )

B: Hang Power Snatch (2 x 1 @ 85% 95% of 1 rep max )

C: Split Jerk (2 x 2 @ 85%- 95% of 1 rep max )

D: Split Jerk (2 x 1 @ 85% – 95% od 1 rep max )

Metcon

E: Metcon (AMRAP – Reps)

Alternating Tabata

Assault bike

Kettlebell deadlift (24kg/16kg)
PROGRESSIONS

reduce load

Thursday 23rd August


CrossFit Fornix – CrossFit

Warm-up

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Weightlifting

A: Hang Power Snatch (2 x 2 @ 85%-95% of 1 rep max )

B: Hang Power Snatch (2 x 1 @ 85% 95% of 1 rep max )

C: Split Jerk (2 x 2 @ 85%- 95% of 1 rep max )

D: Split Jerk (2 x 1 @ 85% – 95% od 1 rep max )

Metcon

E: Metcon (AMRAP – Reps)

Alternating Tabata

Assault bike

Kettlebell deadlift (24kg/16kg)
PROGRESSIONS

reduce load