Saturday 1st December
November 30, 2018

Saturday 1st December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds of each

5 Burpee kick outs

5 Single arm KB swing each side

5 HKR

5 Single arm KB thruster each side

3 Strict pull up (Attempts / band / ring rows)

5 Single arm KB deadlifts each side

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
One bar if you are not using RX weights

LB/KG conversion

61kg/43kg/43kg/35kg

110kg/75kg/75kg/50kg

32kg/24kg/24kg/16kg

PROGRESSIONS

HSPU>> reduce range (1 am max), DBP

TH >> reduce load

K2E >> K2T, HKR

DL>> reduce load

KBS >> reduce load

PU >> push up

November 29, 2018

Friday 30th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger lower body

B. Trigger lats

C. 10 Air squats

10 Hi-hang muscle cleans

8 Front squats

8 Hang muscle cleans

6 Front squats

6 Clean pulls

4 Front squats

4 Tall drop squat cleans

Weightlifting

A: Clean Pull (4 x 4 )

B: Squat Clean (20 minutes to find 2 rep max )

November 28, 2018

Thursday 29th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds Rowling

B. 4 rounds

5 Single arm stationary DB OH lunge (5 L – 5 – R)

5 Single arm bent over DB row (5 L – 5 – R)

Metcon

Metcon (Time)

For time

2 rounds of:

15 / 10 cal Assault

30 Alternating overhead lunges (20kg/15kg)(15kg/10kg)

Then straight into

2 rounds of:

30 / 20 cal Row

30 Alternating renegade row (22.5kg/15kg)(15kg/10kg)

Then straight into

2 rounds of:

75 Double unders

30 V-ups
PROGRESSIONS

OHL>>reduce load

RR>>reduce load

DU>>reduce reps, 2 x skip

VUP>>tuck

November 27, 2018

Wednesday 28th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

4 Crouching tiger hidden dragon each side (L(1) – R(2)…)

30sec Superman hold on floor

B. 2 rounds

10 Barbell back-rack lunge to BTN strict press in lunge (L(1) – R(2)…)

5 Split jerk footwork drill

C. Warming up into back squat 10 reps with an empty barbell at 33XX tempo

Weightlifting

A: Back Squat (4 X 4 )

B: Split Jerk (15 minutes to find 1 rep max )

Metcon

C: Metcon (AMRAP – Reps)

AMRAP 8 minutes

10 wall ball (9kg/6kg)(6kg/4kg)

10 medicine ball box over (24″/20″)(9kg/6kg)
PROGRESSIONS

WB>>reduce load

MBBO>>reduce load, reduce height

November 26, 2018

Tuesday 27th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 11 Ring rows

9 Single arm ring rows each arm

7 Beat swings

5 Strict pull ups (band)

3 C2B (attempts)

B. 10 PVC Passthroughs (forwards + backwards = 1 rep)

10 PVC Around the worlds each direction

10 PVC BTN Strict press

10 PVC OHS

5 PVC Snatch balance

5 PVC Snatch drop

5 PVC Hi-hang muscle snatch

5 PVC Snatch pull

5 PVC Snatch pull late turnover into OHS

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Teens 14-15 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chin-over-bar pull-ups

6 squat snatches (75# / 45#)

Then, 3 rounds of:

7 chin-over-bar pull-ups

5 squat snatches (105# / 75#)

*Prior to 12:00, complete 3 rounds of:

8 chin-over-bar pull-ups

4 squat snatches (135# /95#)

*Prior to 16:00, complete 3 rounds of:

9 chin-over-bar pull-ups

3 squat snatches (155# / 115#)

*Prior to 20:00, complete 3 rounds of:

10 chin-over-bar pull-ups

2 squat snatches (185# / 135#)

Prior to 24:00, complete 3 rounds of:

11 chin-over-bar pull-ups

1 squat snatch (205# / 155#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Teens 14-15 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

10 chest to bar pull ups

5 squat snatch (61kg/43kg/43kg/34kg)
If you are capped in 17.3 at 12 minutes or earlier then rest, set up your barbell and complete this metcon.

PROGRESSIONS

C2B >> pull up, jumping

SS >> reduce load

November 25, 2018

Monday 26th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Builders and bulldozers

B. 3 rounds

6 DB Strict press

4 DB Push press

2 DB Push jerk

C. 3 rounds

5 Beat swings (forwards + backwards = 1 rep)

5 Sit ups

5 Explosive lying supine to glute bridge

D. For time

100m Sprint*

This is to determine your sprinting distance for ‘C’.

Weightlifting

A: Push Jerk (4 x 4 )

Metcon

B: Metcon (AMRAP – Reps)

EMOM 5 minutes

3 bar muscle ups

In remaining time max reps sit ups

** Score = reps of sit ups
PROGRESSIONS

band, strict pull up

C: Metcon (AMRAP – Reps)

EMOM 5 minutes

100m sprint

In remaining time max reps DB strict press (22.5kg/15kg)(15kg/10kg)

** Score = reps of DBP
PROGRESSIONS

RUN >>50m sprint

DBP >> reduce load

November 23, 2018

Saturday 24th November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

1 minute each station

Row

Sandbag over shoulder

Bear crawl

Double KB front rack hold

Metcon

Metcon (AMRAP – Reps)

In teams of 3

6 minutes Max cal row

Rest 1 minutes

6 minutes max 100m sandbag shuttle run

Rest 1 minutes

6 minutes max tyre flips

Rest 1 minutes

6 minutes max distance prowler (40kg/30kg)(30kg/20kg)

6 minutes max rope climb

One person working at a time
PROGRESSIONS

SBR >>reduce load

TF>> small = 1, large = 5/8

PR>>reduce load

RC>>1/2 climb, G2S

November 22, 2018

Friday 23rd November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 Wall facing squats

5 Banded scapula pull up each side

3 Wall facing squats

5 Banded stiff arm push down

3 Wall facing squats

5 Beat swings

3 Wall facing squats

5 Knees 2 elbow

3 Wall facing squats

5 Turn throughs / T2B (attempts)

B. 5 Hi-hang muscle clean

5 Hang muscle clean

5 Clean pull

5 Muscle clean

5 Power clean with 5sec pause in receiving position

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
LB/KG Conversion

65kg/45kg/45kg/35kg

9kg/6kg/6kg/4kg

November 21, 2018

Thursday 22nd November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 Seesaw hinge into Crouching tiger hidden dragon each side

B. 10 Tempo air squats 35XX

10 Jumps from above parallel as high as possible

10 Tuck jumps

10 Ninja box jumps

Weightlifting

A: Front Squat (4 X 4 )

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

15 deadlifts (60kg/40kg)(40kg/30kg)

25 box jumps (24″/20″)

50 double unders
PROGRESSIONS

DL>>reduce load

BJ>>reduce height

DU>>reduce reps, 2 x skip

November 20, 2018

Wednesday 21st November


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Partner chest opener on floor

Partner back opener on rig

Banded internal rotation stretch

Banded external rotation stretch

B. 3 rounds

5 Banded straight arm push down

10 Banded tricep extensions

5 Banded seated lat pull down

C. Practice ring / bar / box support

Gymnastics

A: Ring Dips (max set strict )

Must be full range. No bands

PROGRESSIONS

box, bar

Metcon

B: Metcon (Time)

27, 21, 15, 9

Chest 2 bar pull up

After each round 400m medicine ball run (9kg/6kg)(6kg/4kg)
PROGRESSIONS

C2B >> reduce reps, pull up, jumping c2b

MBR>>reduce load