Thursday 1st November
October 31, 2018

Thursday 1st November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

100m Row

5 Scap pull ups

100m Jog

5 Single arm bottoms up KB strict press each arm

100m Bounding run

5 HKR / Ball up / Turn throughs

B. 3 rounds with an empty barbell;

Must be unbroken, 2sec pause in receiving position

3 Strict press + 2 Push press + 1 Push jerk

Weightlifting

A: Push Jerk (3 X 10)

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 5 minutes

150m row

5 toes 2 bar

*Row = 15 reps
PROGRESSIONS

T2B >> hkr

C: Metcon (AMRAP – Reps)

AMRAP 5 minutes

100m sprint

5 dumbbell strict press each side (22.5kg/15kg)

*sprint = 10 reps
PROGRESSIONS

DBP >> reduce load

TEENS RX (14-15 years):

DB 15kg / 10kg

October 30, 2018

Wednesday 31st October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

8 PVC passthroughs (backwards + forwards = 1 rep)

6 PVC around the worlds each direction

4 Crouching tiger hidden dragon (L(1) – R(2) – L(3) – R(4))

2 Strict pull up (ring row)

B. With an empty barbell;

5 Snatch grip shrugs

5 Snatch grip hi-hang pull

5 Hi-hang muscle snatch

5 Tempo OHS 55X2

Weightlifting

A: Overhead Squat (3 X 10)

Metcon

B: Metcon (Time)

10 ring muscle ups

20 hang power snatch (50kg/35kg)

30/20 cal assault
PROGRESSIONS

MU >> reduce reps, low ring transitions, pull ups

HPS >>reduce load

October 29, 2018

Tuesday 30th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband warm up

B. 3 rounds

20 second handstand hold

4 tempo push ups 33X3

10 second front shoulder stretch

4 tempo dips 33X3

Weightlifting

A: Back Squat (1 X 5)

B: Back Squat (2 X 3)

C: Back Squat (2 X 1)

Metcon

D: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
PROGRESSIONS

HSPU >>reduce range, ppu, dbp

RD >>11, 8, 5, box

PU >>reduce range, kpu

October 28, 2018

Monday 29th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Skipping on coaches call;

Single skips

Left foot skips

Right foot skips

Alternating foot skips

Backwards skips

Double unders

Triple unders

B. 20 Unbroken KB swings

6 Single arm KB strict press each side

6 Single arm KB swings each side

6 Single leg KB deadlifts opposite leg and arm

10 Unbroken KB swings

6 Single arm KB push press each side

6 Single arm KB swings each side

6 Single leg KB deadlifts same leg same arm

Weightlifting

A: Push Press (1 X 5)

B: Push Press (2 X 3)

C: Push Press (2 X 1)

Metcon

D: Metcon (Time)

50, 25, 50, 25

Double under

Kettlebell swing (16kg/12kg)
PROGRESSIONS

DU >>reduce reps, 2x skip

KBS >>reduce load

October 26, 2018

Saturday 27th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

100m run

20sec chin over bar hold with overhand grip – if less than 20 seconds must accumulate 20 seconds

5 Wall facing squats 55XX tempo

100m run

10sec bottom of push up hold – if less than 10 seconds must accumulate 10 seconds, can be on knees

30sec plank hold – if less than 30 seconds must accumulate seconds 30

Metcon

Metcon (Time)

1.5 mile Run

120 Double-Unders

100 Air Squats

80 Chest-to-Bar Pull-Ups

60 GHD Sit-Ups

40 hand release push ups

20 wall ball 2 for 1’s (9kg/6kg)

50 Minute Cut Off
PROGRESSIONS

RUN >>reduce distance

DU>> reduce reps, 2 x skip

C2B >>reduce reps, pull ups , jumping

GHD >>weighted su

PU >>kpu

WB >> reduce load, WB

Saturday 27th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

100m run

20sec chin over bar hold with overhand grip – if less than 20 seconds must accumulate 20 seconds

5 Wall facing squats 55XX tempo

100m run

10sec bottom of push up hold – if less than 10 seconds must accumulate 10 seconds, can be on knees

30sec plank hold – if less than 30 seconds must accumulate seconds 30

Metcon

Metcon (Time)

1.5 mile Run

120 Double-Unders

100 Air Squats

80 Chest-to-Bar Pull-Ups

60 GHD Sit-Ups

40 hand release push ups

20 wall ball (13kg/9kg)
PROGRESSIONS

RUN >>reduce distance

DU>> reduce reps, 2 x skip

C2B >>reduce reps, jumping

GHD >>weighted su

PU >>kpu

WB >> reduce load

October 25, 2018

Friday 26th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Bang bang

B. Partner chest opener on rig

C. With the same band

10 Band pull apart

10 Band single straight arm push down

10 Band single arm tricep extensions

10 Band single arm pull throughs

D. 5 Strict press

5 Push press

5 Strict press in lunge

5 Tall jerk

Weightlifting

A: Split Jerk (1 X 5)

B: Split Jerk (2 X 3)

C: Split Jerk (2 X 1)

D: Bent Over Row (3 X 10)

Metcon

E: Metcon (Weight)

3 x 10 back extension

F: Metcon (Calories)

TABATA assault bike

October 24, 2018

Thursday 25th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 Stationary lunge forward – step back into high knee – step high knee back into reverse lunge – step feet together (2 right – 2 left)

4 Scapula pull ups

4 Stationary lunge as above

4 Beat swing (forwards + backwards = 1 rep)

4 Stationary lunge as above

4 Push back

4 Stationary lunge as above

4 Hips 2 bar

4 Stationary lunge as above

4 Ball up and flip through / T2B / Ball up (choose own appropriate option)

B. 4 Hi-hang muscle clean

4 Hang muscle clean

4 Hang power clean

4 Clean pull

4 Power clean

Weightlifting

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

Metcon

B: Metcon (AMRAP – Reps)

17.2 variation. –

AMRAP 12 minutes :

2 rounds of:

20 dumbbell lunges (22.5kg/15kg)

16 toes-to-bars

8 dumbbell power cleans (22.5kg/15kg)

Then, 2 rounds of:

20 dumbbell lunges (22.5kg/15kg)

16 bar muscle-ups

8 dumbbell power cleans (22.5kg/15kg)
PROGRESSIONS

LU >>reduce load

T2B >>hkr

PC >>reduce load

BMU >>pull up

TEENS RX (14-15 years):

DB 15kg / 10kg

October 23, 2018

Wednesday 24th October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 Unbroken rounds

6 Double KB strict press

30sec Double KB front rack hold

6 Double KB front squat

B. 3 Unbroken rounds

8 Double KB push press

15sec Double KB front rack hold

3 Double KB front squat

Weightlifting

A: Push Press (3 X 10)

B: Front Squat (1 X 5)

C: Front Squat (2 X 3)

D: Front Squat (2 X 1)

Metcon

E: Metcon (Time)

5 rounds of:

200m farmers carry (24kg/16kg)

10 vups
PROGRESSIONS

FC >>reduce load

VUP>>tuck

October 22, 2018

Tuesday 23rd October


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

10 Cal strapless row

10 Alternating leg step ups on a low box (L(1) – R(2) – L(3) – R(4)…)

B. 2 rounds

6 Single arm DB strict press

3 Single leg DB deadlift same arm same leg

3 rounds

3 DB Strict press

6 DB Stiff leg deadlifts

Weightlifting

A: Shoulder Press (1 X 5)

B: Shoulder Press (2 X 3)

C: Shoulder Press (2 X 1)

Metcon

D: Metcon (Time)

3 minute REST between completing D and beginning E.

60/50 calorie row

3 minute cap

E: Metcon (Time)

3 minute REST between completing E and beginning F.

60 box jumps (24″/20″)

3 minute cap
PROGRESSIONS

reduce height

F: Metcon (Time)

30 deadlifts 102kg/70kg

3 minute cap
PROGRESSIONS

reduce load

TEENS RX 60kg/45kg