Sun 30 Jan
December 29, 2018

Sun 30 Jan


CrossFit Fornix – CrossFit

Hidalgo (Time)

For Time:

Run 2 Miles

Rest 2-Minutes

20 Squat Cleans, 135#

20 Box Jumps, 24”

20 Walking Lunge Steps, 45# Plate Overhead

20 Box Jumps, 24″

20 Squat Cleans, 135#

Rest 2-Minutes

Run 2 Miles

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011
To learn more about Hidalgo click here
RUN: 3.2km

SC: 61kg/43kg

BJ: 24″/20″

OHL: 20kg/10kg

Vest: 9kg/6kg

December 28, 2018

Sat 29 Jan


CrossFit Fornix – CrossFit

Metcon

Metcon (AMRAP – Reps)

JENKINS (Partner WOD)

AMRAP 40 mins

50 burpees

400m run

50 kettlebell swings (24kg/16kg)

400m run

50 pull-ups

400m run

50 push-ups

400m run

December 23, 2018

Monday 24th december


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Banded hip distractions

Banded ankle distraction

Banded upper back opener

B. 2 rounds

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

3 Max broad jumps

C. Hi-hang muscle clean

Hang muscle clean

Hang power clean

Front squat

Hang squat clean

D. First 5 reps of empty barbell back squats at 55XX tempo

Weightlifting

A: Back Squat (4 X 4 )

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

December 21, 2018

Saturday 22nd December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

100m run

3 Burpees

3 Feet together squats

3 Jump tucks

3 KB Swings

3 Single arm KB cleans

Metcon

12 Days of Christmas (Time)

1 clean and jerk (80kg/50kg)

2 100m run

3 chest 2 bar pull ups

4 kettlebell swings (32kg/24kg)

5 toes 2 bar

6 burpee over bar

7 pistols

8 deadlifts (80kg/50kg)

9 wall ball (9kg/6kg)

10 box jump (30”/24”)

11 handstand push up

12 front squat (80kg/50kg)
1 Bar 1 weight only

PROGRESSIONS

C&J >> reduce load

C2B >> pull up, 2x push up

KBS >> reduce load

T2B >> HKR

BOB >> kick/step out

PIS >> toe spot, box, 2 x lunges

DL >> reduce load

WB >> reduce load

BJ >> reduce height

HSPU >> reduce range (1.5 am max), BD press

FS >> reduce load

December 20, 2018

Friday 21st December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

All three movements must be completed on one side before other side. L + R = 1 round.

5 Supine lying single straight arm KB press

5 Supine lying with single arm KB locked out in front of body -> sit up to seated straight leg position with single arm KB locked out overhead

5 Seated straight leg KB strict press

B. 2 rounds

15sec Top of push up position hold with serratus activation

15sec Push up position hold with weight shifted to single hand each side (L for 15sec then R for 15sec)

15sec Bottom of push up position hold (can be on knees)

Metcon

Metcon (Time)

3 rounds for time

10 Turkish get ups (24kg/16kg)(16kg/12kg)

15 Ring push ups

20 V-ups
PROGRESSIONS

TGU >> reduce load

RPU >> pu, kpu

V-UP >> tuck

December 19, 2018

Thursday 20th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Skipping on coaches call in no particular order

Single skips

Alternate foot skips

Single foot skips

Backwards skips

Double unders

Triple unders

B. Partner chest opener on rig

30sec Deep lunge hold each leg

30sec Puppy dog hold

C. 2 rounds

15sec chin over bar hold OR 30sec top of ring row hold

30sec Bottom of OHS hold with PVC

D. 5 Strict press

5 Front squats

3 Thrusters

5 Scap pull ups

5 Beat swings (forwards + backwards = 1 rep)

3 Pull ups – Strict or kipping

Weightlifting

A: Thruster (4 X 4 )

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Teens (Ages 14-15) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Masters (55+) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 chest-to-bar pull-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 chest-to-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled Masters (55+) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 jumping chest-to-bar pull-ups

100 single-unders

20 dumbbell snatches 20/10 lb

100 single-unders

12 jumping chest-to-bar pull-ups

Time cap: 14 minutes

December 18, 2018

Wednesday 19th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. MOBILITY

2-3 mins lower body

2-3 mins upper body

B. 3 ROUNDS, 3 REPS EACH OF:

Snatch grip deadlift

Hang snatch pull

Hang power snatch

Overhead squat

Squat snatch

Weightlifting

A: Snatch Pull (4 X 4)

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

December 17, 2018

Tuesday 18th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

30sec Plank hold

15sec Side plank hold each side

30sec Handstand hold

B. 2 rounds*

Move through completely on one arm before completing on other arm

20sec Single arm KB overhead hold

5 Single arm KB strict press

15sec Single arm KB overhead hold

3 Single arm KB push press

*1 round = BOTH left and right arm

Weightlifting

A: Push Press (4 x 4 )

Metcon

B: Metcon (Time)

2 rounds for time

10 Wall walks

200m Waiter walk* (24kg/16kg)(16kg/12kg)

*100m left arm, 100m right arm
PROGRESSIONS

Wall walk >> reduce range

Waiter walk >> reduce load

December 16, 2018

Monday 17th December


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 10 Leg swings forwards and backwards each leg

10 Leg swings across body each leg

10 Toe touch to tall reach

10 Torso twists (L + R = 1 rep)

B. 2 rounds

30sec Puppy dog stretch

30sec Dragon stretch each leg

C. 10 Crouching tiger hidden dragon (L (1) – R (2)…)

D. First set of front squats, 7 reps with 33XX tempo

Weightlifting

A: Front Squat (4 x 4 )

Metcon

B: Metcon (Time)

5 rounds

400m run

30 air squats

December 13, 2018

Friday 14th December


Announcements

Reminder: No 8:30am class on Sat 15 Dec.

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Roxanne

B. Burgener warm up variation

5 Dip – stand

5 Dip – stand – high pull

5 Dip – muscle snatch

5 Snatch drop 2″, 4″

5 Snatch pull

5 Muscle snatch

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
LB/KG Conversion

Weight 1 = 35 / 20

Weight 2 = 61 / 35

Weight 3 = 75 / 45

Weight 4 = 95 / 54

PROGRESSIONS

reduce load