Monday 1st October
September 30, 2018

Monday 1st October


CrossFit Fornix – CrossFit

Weightlifting

A: Metcon (Weight)

Clean complex

Every 2 minutes for 10 minutes

1 power clean, 1 hang squat clean, 1 jerk

Score total weight across all sets

Metcon

B: Metcon (3 Rounds for time)

3 rounds each for time

30/20 cal assault

30 bench press (40kg/25kg)
PROGRESSIONS

BP >>reduce load

September 28, 2018

Saturday 29th September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds

5 active hang

4 wall facing squats

3 candlesticks

2 hand release push ups

100m run

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
PROGRESSIONS

PU >>reduce reps, jumping

PU >>reduce reps, reduce range , kpu

September 27, 2018

Friday 28th September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds with a heavy-fish DB

Complete all movements on a single side before moving to the opposite side;

5 Single arm DB Strict press 3sec -ve

5 Single arm DB Squat

5 Single arm DB Push press 3sec -ve

5 Single arm DB Thruster

Weightlifting

A: Split Jerk (1 X 5)

B: Split Jerk (2 X 3)

C: Split Jerk (2 X 1)

Gymnastics

D: Metcon (AMRAP – Reps)

Max strict handstand push-ups 5 minutes

Metcon

E: Metcon (Time)

2 rounds for time

20 dumbbell thrusters (22.5kg/15kg)

200m dumbbell carry (22.5kg/15kg)

20 vups
PROGRESSIONS

DBT>>reduce load

VUP>>tuck

September 26, 2018

Thursday 27th September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

1 lap of each;

Jog

Backwards run

Side step left foot lead

Side step right foot lead

High knees

Butt kicks

High knee skips

B. 10 Air squats

8 Hang muscle clean

6 Hang muscle clean + front squat

4 Clean pull

2 Squat clean

Weightlifting

A: Squat Clean (EMOM 5 min 2 REPS @ 80 – 85% of 1 rep max)

Metcon

B: Metcon (No Measure)

Every 2 minutes for 20 minutes:

Sprint 50m, walk 50m

September 25, 2018

Wednesday 26th September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 10 Arm circles forward

10 Arm circles backwards

10 Arm swings across body

10 Torso twists

10 Tall reach to toe touch

10 Leg swings forwards and backwards each leg

10 Leg swings

B. 2 minute on each station, alternate movement every 30 seconds

Station 1

Assault bike

Hang muscle snatch

Station 2

Row

OHS

Station 3

Double unders

Single skipping

Weightlifting

A: Push Press (3 X 10)

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 7 minutes

200m row

50 double unders
PROGRESSIONS

DU >>reduce reps, skip

C: Metcon (AMRAP – Reps)

AMRAP 7 Minutes

7 squat snatch (35kg/25kg)

14/10 cal assault bike
PROGRESSIONS

SS >> reduce load

September 24, 2018

Tuesday 25th September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband Warm up

B.

10 PVC pass overs

10 PVC around the world

10 sec PVC front rack stretch – each side

20 sec underhand hang

10 feet together squats

Weightlifting

A: Back Squat (3 X 10)

B: Shoulder Press (1 X 5)

C: Shoulder Press (2 X 3)

D: Shoulder Press (2 X 1)

Metcon

E: Metcon (AMRAP – Reps)

12 minute AMRAP:

8 bar muscle-ups

10 toes-to-bar

12 pistols
PROGRESSIONS

BMU >>reduce reps, band, pull ups

T2B>> reduce reps, hkr

PIS>> toe spot, box

September 23, 2018

Monday 24th September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

2 Crouching tiger hidden dragon each side

4 Tuck jumps

6 Hang muscle snatch

4 Push press

2 Front squat

Weightlifting

A: Front Squat (1 X 5)

B: Front Squat (2 X 3)

C: Front Squat (2 X 1)

Metcon

D: Metcon (Time)

For time:

1 round of:

30 Push Press (35kg/25kg)

20 Box Jumps (30″/24″)

2 rounds of:

25 Front Rack Lunges (35kg/25kg)

15 Box Jumps (30″/24″)

3 rounds of:

20 hang Power Snatch (35kg/25kg)

10 Box Jumps (30″/24″)
PROGRESSIONS

PP>>reduce load

BJ>>reduce height

RFL>>reduce load

HPS>reduce load

September 20, 2018

Friday 21st September


CrossFit Fornix – CrossFit

Warm-up

Weightlifting

A: Deadlift (1 X 5)

B: Deadlift (2 X 3)

C: Deadlift (2 X 1)

Metcon

D: Metcon (Time)

Partner 10 – 1 kettlebell swing (32kg/24kg)

Then

Partner 1-10 dumbbell push press (22.5kg/15kg)
PROGRESSIONS

KBS >>reduce load

DBPP>> reduce load

Warm-up (No Measure)

A. 2 rounds

5 See-saw hinge each side

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

5 KB Goodmorning

5 KB swing

5 KB Strict press each side

September 19, 2018

Thursday 20th September


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A.. Burpee breakdown

Position = Top of push up

Push up (can be on knees)

Squat

Jump

B. 3 rounds

5 Aim circles forwards

5 Aim circles backwards

Round 1 = 5 HKR

Round 2 = 5 Ball up

Round 3 = 5 T2B (attempts)

5 Hip circles forwards + backwards each side

5 OHS with empty barbell

Gymnastics

A: 3 x 10 strict pull ups (AMRAP – Reps)

3 x 10 strict pull ups

Metcon

B: Metcon (Time)

3 rounds

30 burpee over bar

20 Toes 2 bar

10 Overhead squats (60kg/40kg)

20 minute cap
PROGRESSIONS

BOB >> step over

T2B >>reduce reps, hkr

OHS >>reduce load