Friday 1st March
February 28, 2019

Friday 1st March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Mobility!!!

Gymnastics

A: Gymnastics Circuit – 2 (AMRAP – Reps)

Spend 2 minute on each station and 30 seconds between stations

1. Ring dip negatives

3 second lower + 2 second hold minimum or move to a different option

if you cannot do a 10 second ring support minimum then do not use rings for negatives

– bar dip negatives

– box dip negatives

– push up negatives

2. Handstand hold

If can hold for 2 minutes can work on freestanding

– accumulate time in handstand hold

– kick up attempts

– wall walk + hold – last resort

3. Strict toes through rings

– smaller sets

– tuck + extend

– straight leg lift as high as possible

– hanging knee raise

4. Monkey around

– remain on the same bar

– hanging weight shift

Metcon

B: Metcon (Calories)

5 rounds

30 seconds max cals

3 min rest

February 27, 2019

Thursday 28th February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Partner chest opener on floor

Partner upper back opener on rig

1min Lizard each side

1min Low dragon each side

B. 2 rounds Rowling

C. Speed ladder

One foot one hole – Left foot lead, right foot lead

Two feet one hole – Left foot lead, right foot lead

Left foot hop single hole, right foot hop single hole

Left foot hop double hole, right foot hop double hole

Left foot hop triple hole, right foot hop triple hole

Metcon

A: Metcon (Time)

80/60 Calorie row

EMOM 4 Burpees

* 15 minute time cap
PROGRESSIONS

Reduce burpees

B: Metcon (Time)

1km Run (using the 100m track)

EMOM 10 Air squats

* 15 minute time cap
PROGRESSIONS

Reduce air squats

February 26, 2019

Wednesday 27th February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Bear crawl from rack to wall

10 Feet together squats

Inch worm from wall to rack

10 Toe spot squats (5 each side)

Spiderman crawl from rack to wall

10 Pistol -ve’s (5 each side)

B. 10 Beat swing

8 HKR

6 K2E

4 Ball up

2 T2B

C. 5 Tap-tap shurg

5 Tap-tap muscle clean

5 Tempo front squat 33XX

5 Tempo strict press X33X

5 Tap-tap hang squat clean

Weightlifting

A: Metcon (Weight)

3 x Front squat + 3 x Push jerk*

Starting at 30kg/25kg/25kg/15kg

Men add 10kg Women add 5kg until you can not complete all 6 reps

*Taken from the ground
PROGRESSIONS

reduce starting weight, reduce weight increment increases

Metcon

B: Metcon (Time)

40 Pistols

40 Toes 2 bar

40 Hang squat clean

(50kg/35kg/35kg/25kg)

*Accumulate 150 double unders at some point during the workout
PROGRESSIONS

PIS >> toe spot, box

T2B >> reduce reps, HKR

HSC >> reduce load

DU >> reduce reps, 300 single skips

February 25, 2019

Tuesday 26th February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 See-saw hinge each leg

5 Single leg deadlift same arm same leg each leg

Goodmornings with an empty barbell

B. 5 OHS with an empty barbell

5 Tap-tap shrug

5 Tap-tap high pull

5 Tap-tap muscle snatch

5 Tap-tap hang squat snatch

C. 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: Deadlift (5 x 2)

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 15 Minutes

3 Hang squat snatch (60kg/40kg/40kg/30kg)

3 Ring muscle ups
PROGRESSIONS

HSS >> reduce load

RMU >> reduce reps, low ring transitions, pull ups OR dips

February 24, 2019

Monday 25th February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Couch stretch 2mins each side

1min each position

Banded upper back stretch

Banded chest opener

Banded lat opener

Banded external shoulder rotation

Banded internal shoulder rotation

B. 5 Prone ‘I’s each arm

5 W-pull ups with 2 sec hold at bottom

5 Scap pull ups

5 Beat swings (forwards + backwards = 1 rep)

3 Strict pull ups (attempts, ring row)

C. 5 Single arm bent over KB row with 3sec hold at top of rep each side

30sec Lying KB arm bar each side

5 Supine single arm bottoms up KB floor press each side with 2sec hold at top of each rep

3 Explosive push ups – hands must leave floor (can be on knees)

Weightlifting

A: Bench Press (5 x 2 )

Metcon

B: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
PROGRESSIONS

BP >> reduce load

PU >> band, jumping

February 22, 2019

Saturday 23rd February


CrossFit Fornix – CrossFit Open

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

February 21, 2019

Friday 22nd February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. MOBILITY OF COACHES CHOICE!!!

Gymnastics

Gymnastics Circuit – 1 (AMRAP – Reps)

Spend 2 minutes on each station and 30 seconds between stations

1. Ring support

less than 10 seconds at a time means move to a different option

– accumulate time in ring support

– dip bar support

– box dip support

2. Handstand negatives

3 second minimum or move to a different option

– decrease time spent lowering

– decrease range (1 ab mat max)

– pike from box or floor

3. Parallette L sit

less than 5 seconds at a time means move to a different option

– accumulate time in Lsit

– one leg tuck

– tuck

– floor (Vsit, one leg tuck, tuck)

4. False grip hang (Rings or bar)

less than 5 seconds at a time means move to a different option

– accumulate time in false grip hang

– choked up (arms not fully extended)

– box weight transfer

Metcon

B: Metcon (6 Rounds for time)

6 rounds

25/18 cal Assault

Rest as needed between rounds

February 20, 2019

Thursday 21st February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 100m run

Walking samson stretch from door to rig

Walking lunge with T-rotation over high knee from rig to door

100m run

Inch worm from door to rig

Bear crawl from rig to door

100m run

B. 10 Beat swing

8 K2E

6 Ball up

10 PVC Passthroughs (backwards + forwards = 1 rep)

8 PVC Around the worlds each direction

6 PVC OHS @ 333X tempo

Weightlifting

A: Push Jerk (5 x 2 )

Metcon

B: Metcon (Time)

35 Toes to bar buy in

THEN

5 rounds

200m Run

10 Overhead squats (35kg/25kg/25kg/15kg)
PROGRESSIONS

T2B >> reduce reps, hkr

OHS >> reduce load

February 19, 2019

Wednesday 20th February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 rounds*

5 One arm DB strict press

5 One arm DB front squat

5 One arm DB thruster

5 One arm bent over row

*Complete on one side before moving to opposite side L = 1 round, R = 2 rounds…

B. Once through (3:30 mins)

30sec Active hang

30sec rest

30sec Scap pull ups

30sec rest

30sec Chin over bar hold (ring row hold)

30sec rest

30sec Strict pull up

C. 5 reps of each with an empty barbell

Tap-tap shrug

Tap-tap high pull

Tap-tap muscle snatch

OHS

Tap-tap hang squat snatch

Metcon

A: Metcon (Time)

For time with a 15 minute cap

10, 8, 6, 4, 2

Squat snatch* (42.5kg/30kg/30kg/25kg)

Strict C2B pull up

*Snatch must be unbroken
PROGRESSIONS

SS >> reduce load

C2B >> band

B: Metcon (AMRAP – Reps)

AMRAP 10 minutes

3 One arm dumbbell strict press each side

6 One arm dumbbell thrusters each side

9 Dumbbell box overs (24″/20″)

(22.5kg/15kg/15kg/10kg)
PROGRESSISON

SP >> reduce load

TH >> reduce load

BO >> reduce load, reduce height

February 18, 2019

Tuesday 19th February


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds (8 mins)

40sec Row

20sec rest

40sec Crouching tiger hidden dragon

20sec rest

40sec Single leg box jump onto 2 x blue 20kg plates / 1 x blue 20kg plate – alternating legs each rep

20sec rest

40sec Push press wall ball shots 9kg / 6kg / 6kg / 3kg

20sec rest

B. 6 Tempo 1 1/4 front squats with empty barbell @

3sec down,

3sec hold at bottom,

3sec hold half way up,

3sec hold at bottom,

stand

Weightlifting

A: Front Squat (5 x 2 )

Metcon

B: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
LB/KG conversion

9kg/6kg

35kg/25kg

PROGRESSIONS

WB >> reduce load

SDHP >> reduce load

BJ >> reduce height

PP >> reduce load