Friday 1st February
January 31, 2019

Friday 1st February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

5 See-saw hinge each leg

5 Burpee kick out – be ‘snappy’ not ‘saggy’

2 rounds

5 Single leg KB deadlift – same leg same hand (if KB is in left hand, stand on left leg)

3 Bird dogs each side

B. 2 rounds

5 Tempo empty barbell bent over row X33X

5 Tempo stiff leg deadlifts 3X3X

Weightlifting

A: Deadlift (3 x 3)

Metcon

B: Metcon (Time)

27, 21, 15, 9

Burpee

Pull up
PROGRESSIONS

PU >> reduce reps, jumping

January 30, 2019

Thursday 31st January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds of each group before moving onto the next group

GROUP A

30sec Bottom of push up hold (can be on knees) – elbows tight, thighs clear of ground

30sec Top of ring row hold – elbows tight, straight line from tip to tail

GROUP B

30sec Explosive push up (can be on knees) – hands must leave ground

30sec Straight leg seated bottoms up KB strict press (swap sides in round 2)

B. If you are doing muscle ups in B;

30sec Ring active hang

15sec rest

30sec Ring scap pull ups

15sec rest

30sec Ring beat swings

15sec rest

30sec Ring beat pull up

15sec rest

30sec Hips to ring

If you are doing pull ups in B;

30sec Active hang

15sec rest

30sec Scap pull ups

15sec rest

30sec Beat swings

15sec rest

30sec Pull up

15sec rest

30sec Floor support

Weightlifting

A: Bench Press (3 x 3 )

Metcon

B: Metcon (Time)

21 Push jerks (60kg/40kg/40kg/30kg)

9 Ring muscle ups

15 Push jerk (60kg/40kg/40kg/30kg)

7 Ring muscle ups

9 Push jerks (60kg/40kg/40kg/30kg)

5 Ring muscle ups
PROGRESSIONS

PJ >> reduce load

MU >> reduce reps, low ring transitions, pu or dip

January 29, 2019

Wednesday 30th January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds of each group before moving onto the next group

GROUP A

30sec Single skips

30sec Strict pull ups (ring row with 3sec pause at top of each rep)

GROUP B

30sec Floor support

30sec Assault Bike at easy pace

GROUP C

30sec Sumo-stance goodmorning with PVC

30sec Upright DB row (swap sides in round 2) – keep it light, no hitching, as high as possible with shoulder blade back and down

Metcon

A: Metcon (AMRAP – Reps)

AMRAP 5 minutes

3 Rope climb

30 Double unders
PROGRESSIONS

RC >> reduce reps, 1/2 climb, G2S

DU >> reduce reps, 2 x skip

B: Metcon (AMRAP – Reps)

AMRAP 5 minutes

5 Ring dips

10 Sumo deadlift high pull (42.5kg/30kg/30kg/20kg)
PROGRESSIONS

DIP >> box

SDHP >> reduce load

C: Metcon (Calories)

5 minute cap*

1km Row followed by max cal Assault Bike

*Score is Assault Bike cal

January 28, 2019

Tuesday 29th January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 30sec Shoulder internal rotation stretch each side – lying on your side, bottom arm straight out in front of you, bend elbow back towards body until 90 deg. Place free hand on back of bottom arms wrist and gently push down towards the floor (feet direction)

30sec Lat stretch on floor each side

30 sec Twisted cross each side

30 sec Seated forward fold stretch

B. Power snatch warm-up

5 Shrugs

5 High pulls

5 Hang muscle snatch

5 Hang power snatch

Power clean warm-up

5 Shrugs

5 Hang muscle clean

5 Hang power clean

C. 30sec Handstand hold

5 3sec Handstand -ve’s

3 Strict HSPU (Pike)

Weightlifting

A: Power Snatch (12 minutes to find a heavy single)

Metcon

B: Metcon (Time)

5, 4, 3, 2, 1

Power clean (85kg/60kg/60kg/40kg)

Deficit handstand push up (2 x 20kg / 1 x 20kg)
PROGRESSIONS

PC >> reduce load

DHSPU >> reduce range, PPU

January 27, 2019

Monday 28th January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 200m run;

50m Forwards

50m Backwards

25m Left foot lead

25m Right foot lead

25m High knees

25m Boots to glutes

B. Internal rotation stretch on floor

Twisted cross

Lat stretch on floor

C. 1min KB Bottoms up hold each side

30sec KB arm bar each side

10 Beat swings (forwards + backwards = 1 rep)

5 Push back

2 HKR

2 K2E

2 T2B

2 Turn throughs

Metcon

Metcon (Time)

Max overhead barbell hold 35kg/25kg/25kg/15kg

REST

3km run

REST

40 toes 2 bar

score = 3km run time – overdead hold time + toes 2 bar time
PROGRESSIONS

OH>>reduce load

RUN>>reduce distance

T2B>>reduce reps, hkr

January 24, 2019

Friday 25th January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Banded hip distractions

Facing rig

Side on to rig

Facing away from rig

Banded shoulder distractions

Lat

Chest

External rotation

B. Skipping on coaches call

C. 2 rounds

5 Tempo single arm DB strict press each side X333

5 Tempo single arm DB front rack squats each side 33X3

Weightlifting

A: Back Squat (3 x 3 )

Metcon

B: Metcon (Time)

3 rounds:

75 Double unders

10 Dumbbell strict press (22.5kg/15kg/15kg/10kg)
PROGRESSIONS

DU >> reduce reps, 2 x skip

SP >> reduce load

January 23, 2019

Thursday 24th January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

6 Crouching tiger hidden dragon

30sec Bottom of wall facing squat hold

30sec Top of ring row hold

B. 2 rounds

8 Bent over barbell row

8 Front squat with empty barbell

C. 5 Tall hang to power clean catch position

5 Tall hang to squat clean catch position

Weightlifting

A: Squat Clean (12 minutes to find a heavy single )

Metcon

B: Metcon (Time)

For time:

50 Chest 2 bar pull ups

800m Medicine ball run (9kg/6kg/6kg/4kg)
PROGRESSIONS

C2B >> pu, jumping

MBR >> reduce load, 1km row (arvo classes)

January 22, 2019

Wednesday 24th January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

4 Lateral burpee over DB

4 Single arm DB strict press each side

3 rounds

4 Forward facing burpee over DB

4 Single arm DB OHS each side

3 rounds

4 Lateral burpee over DB

4 Half kneeling DB strict press each side – press DB that is opposite to high knee whilst holding other DB in front rack on high knee side. Complete all 4 reps before proceeding to opposite side.

Weightlifting

A: Push Jerk (3 x 3 )

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 7 minutes

10 Overhead squat (40kg/30kg/30kg/20kg)

10 Burpee over bar

REST 3 Minutes

AMRAP 5 minutes

5 Overhead squat (60kg/40kg/40kg/30kg)

10 Burpee over bar
PROGRESSIONS

OHS >> reduce load

BOB >> step over

January 21, 2019

Tuesday 22nd January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

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

5 Hip circles each side each direction

30sec Childs pose

B. Broad jumps across gym and back – start small and increase distance each jump

Wall mark jumps

C. 5 reps of each with a PVC on coaches call:

Snatch pulls

Muscle snatch

OHS

Snatch drops

Metcon

A: Metcon (AMRAP – Reps)

Max reps box jumps in 5 minutes

36″/30″
PROGRESSIONS

Reduce height

B: Metcon (Time)

3 rounds for time of :

30 Wall ball (9kg/6kg/6kg/4kg)

30 Squat snatch (35kg/25kg/25kg/15kg)
PROGRESSIONS

WB >> reduce load

SS >> reduce load, power snatch + OHS

January 20, 2019

Monday 21st January


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Trigger scap

Trigger lat

Trigger pec

Banded upper back mobility

B. Group 1

30sec Assault bike easy pace

30sec Active hang

30sec Assault bike moderate pace

30sec Beat swing

Group 2

30sec Handstand hold (wall walk hold)

30sec Beat swings with push back on back swing

30sec Handstand hold with weight shift side to side (wall walk hold)

30sec Lying to explosive glute bridge

Rotate once group has completed work

Metcon

A: Metcon (Time)

10 Bar muscle ups

20 Handstand push ups

30 Toes 2 bar

Every break = 5 thrusters at the completion of the workout (20kg/15kg/15kg/10kg)

10 minute cap on 10 – 20 – 30 section.

5 minute cap on thruster penalty.
PROGRESSIONS

BMU >> band, 20 strict pull ups

HSPU >> reduce range, PPU, DBP

T2B >> stay on rig, HKR

B: Metcon (Time)

21, 15, 9 (15, 12, 9)

Assault bike cals

Pull ups

10 minute cap
PROGRESSIONS

PU >> jumping