Monday 1st April
March 31, 2019

Monday 1st April


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 1min Dragon each side

1min Puppy dog

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

B. 2 round

5 DB Strict press

5 Double DB KB swing

C. 2 rounds

5 Tempo front squat 33XX

5 Max reach wall jump

Weightlifting

A: Front Squat (3 x 5 @70% )

Metcon

B: Metcon (Time)

30 Wall ball (12kg/9kg/9kg/6kg)

40/30 cal Row

30 Box jumps (30″/24″)

30 Dumbbell push press (22.5kg/15kg/15kg/10kg)

*12 minute cap
PROGRESSIONS

WB >> reduce load

BJ >> reduce height

DPP >> reduce load

C: Metcon (Time)

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

40/30cal Assault bike

30 Box jump overs (24″/20″)

20 Devils press (22.5kg/15kg/15kg/10kg)

*12 minute cap
PROGRESSIONS

WB >> reduce load

BJO >> reduce height

DP >> reduce load

March 29, 2019

Saturday 30th March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 1min each position (5mins)

Straddle

Supine twist left then right

Down dog

Seal / sphinx

B. 4 rounds (L (1) – R (2) – L (3) – R (4))

5 Half kneeling bottoms up KB strict press – if right knee is high, KB is in LEFT hand.

2 Turkish get ups

5 Single arm hang KB clean

2 Single arm KB OHS

Metcon

Metcon (Time)

For time in groups of 2 or 3*;

100 Sandbag get-ups

100 Sandbag cleans

100 Sandbag squats

100 Sandbag over shoulder

100 Sandbag shoulder press

100 Sandbag sit-ups

(20kg/15kg/15kg/10kg)

*One person only working at a time
PROGRESSIONS

Reduce load

Partition

March 28, 2019

Friday 29th March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 1min each position each side

Calf stretch – on floor, knee out over toes, heel in contact with floor

Seated single leg forward fold

Dragon

B. 10 Torso twists (L + R = 1 rep)

10 Leg swings forwards + backwards each leg

10 Leg swings across body each leg

C. 1 lap of rig of each

Jog

Backwards jog

Skipping

Sidestep left foot lead

Sidestep right foot lead

Boots to glutes

High knee skips

Metcon

5k Run (Time)

Max Effort 5k Run
PROGRESSIONS

Reduce distance

Max distance in 25 minutes

March 27, 2019

Thursday 28th March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Microband warm up

B. 3 rounds

5 soccer kicks (each side)

5 push up +

5 wall facing squats

Metcon

A: Metcon (AMRAP – Reps)

EMOM for as long as possible

15 unbroken wall ball

(12kg/9kg/9kg/6kg)
PROGRESSIONS

reduce load

B: Metcon (Time)

60/45 cal assault

60 push ups

60 sumo-deadlift high pull

(35kg/25kg/25kg/20kg)
PROGRESSIONS

PU>>reduce range, kpu

SDHP>>reduce load

March 26, 2019

Wednesday 27th March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds Rowling to 100m

Must not pull past 80m – instant 10 burpee penalty.

Every meter under or over 100m = 1 burpee.

Land on 100m – someone of your choice has 10 burpees.

B. 3 rounds

8 PVC Passthroughs (forwards + backwards = 1 rep) – narrow hands each round

6 PVC around the worlds each direction – narrow hands each round

4 PVC Overhead cossack squats (L (1) – R (2)…)

C. 5 reps of each on coaches call

Tap-tap shrug

Tap-tap high pull

Tap-tap muscle snatch

OHS

Snatch drop

Snatch pull

Metcon

A: Metcon (Time)

30 squat snatch

(42.5kg/30kg/30kg/20kg)

Must be completed in 4 sets or less or start again. Failed reps will also mean start again .
PROGRESSIONS

reduce load

B: 4 x 500m row (4 Rounds for time)

March 25, 2019

Tuesday 26th March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 1 min Banded hip openers each side (4mins)

Facing rig

Facing away from rig

B. 3 rounds

4 Burpee kick out

3 Explosive push ups (can be on knees)

2 Air squats

C. 3 rounds with an empty barbell

4 Hang muscle clean

3 Strict press

2 Front squat

Weightlifting

A: Bench Press (15 minutes to find 1 rep max)

Metcon

B: Metcon (AMRAP – Reps)

2 minutes to complete:

50 Squats followed by max burpees

Rest 1 minute

2 minutes to complete:

40 Squats followed by max hang power cleans (40kg/25kg/25kg/15kg)

Rest 1 minute

2 minutes to complete:

30 Squats followed by max push press’ (40kg/25kg/25kg/15kg)

Rest 1 minute

2 minutes to complete:

20 Squats followed by max thrusters (40kg/25kg/25kg/15kg)

Rest 1 minute

2 minutes to complete:

10 Squats followed by max sit ups
PROGRESSIONS

HPC + PP + TH >> reduce weight

March 24, 2019

Monday 25th March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

5 Single leg DB deadlift same leg same hand each side

10 DB Bent over row each side X53X

10 Single arm DB strict press each side

B. 2 rounds

5 Single leg glute raises on LEFT

on 5th rep complete

30sec Single leg glute bridge hold

5 Single leg glute raises on RIGHT

on 5th rep complete

30sec Single leg glute bridge hold

30sec Handstand hold

5 Pistol -ve’s each side

Weightlifting

A: Deadlift (15 minutes to find 1 rep max )

Metcon

B: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
PROGRESSIONS

HSPU>>reduce range, pup, DBP

PIS>>toe spot, box

PU>>jumping

March 22, 2019

Saturday 23 March


CrossFit Fornix – CrossFit Open

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

March 21, 2019

Friday 22nd March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. MOBILITY!!!

Gymnastics

A: Gymnastic Circuit – 6 (AMRAP – Reps)

Spend 2 minutes on each station and 1 minute between stations

1. Strict t2b

– smaller sets

– tuck + extend

– toes to kettlebell

– toes to kettlebell (tuck + extend)

2. Feet together kipping pull up (towel between feet)

If there is knee flexion of the feet come apart then move to a different option

– small sets

– ½ pull ups (chin not over bar)

– beat swing

3. Handstand box complex (¼ around the world, over plate, 3 ppu on other side then return)

If you cannot travel ½ arounds the world in each direction with toes on the box maintaining 90 degrees at the hip then move to a different option

– smaller sets

– ab mat for pike pu (1 ab mat max)

– no plate

– floor

4. Low ring transitions

If you cannot perform 5 perfects STAGED kneeling low ring transitions perfectly then this is where you must start

– explosive- box

– staged – kneeling

STAGED = (Pull/ hold + through/ hold + jump / hold + REVERSE )

Metcon

B: Metcon (Calories)

AMRAP 20 min

3, 6, 9, 12 ect cal Assault.

1 min rest between each set

March 20, 2019

Thursday 21st March


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

10 Sandbag deadlift

8 Bent over sandbag row

6 Sandbag over shoulder

8 Sandbag strict press

10 Burpee over sandbag

B. 30sec Active hang

15sec rest

30sec Scap pull ups

15sec rest

30sec Chin over bar hold

Metcon

A: Metcon (Time)

50 Strict pull ups

50 Burpee box jump overs (24″/20″)
PROGRESSIONS

PU >> reduce reps, band

BBO >> reduce height

B: Metcon (AMRAP – Rounds)

AMRAP 7 minutes

50m Sandbag sprint

50m Overhead sandbag walk

10 Sandbag sit ups

(20kg/15kg/15kg/10kg)
PROGRESSIONS

Reducce load