Wednesday 1st May
April 30, 2019

Wednesday 1st May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. (6mins)

30sec Puppy dog stretch

10sec rest

30sec Dragon Left

Straight into

30sec Lizard Left

10sec rest

30sec Dragon Right

Straight into

30sec Lizard Right

10sec rest

30sec Twisted cross

10sec rest

30sec Handstand hold

10sec rest

30sec Leg swings

10sec rest

30sec Torso twists

10sec rest

30sec Bottom of squat hold to overhead reach

B. 3 rounds – narrow hands each round

5 PVC Passthroughs (front to back and returned = 1 rep)

5 PVC Around the worlds each direction

3 PVC Cossack each side

C. 5 Tempo back squats 33XX

5 Tempo OHS 33XX

Weightlifting

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

Gymnastics

B: Metcon (Time)

25 Strict handstand push ups*

*5 minute cap
PROGRESSION

reduce range, PPU

Metcon

C: Metcon (Time)

200m Run

15 Overhead squats (20kg/15kg/15kg/10kg)

Rest 2 minutes

15 Overhead squats (20kg/15kg/15kg/10kg)

200m Run

Rest 2 minutes

50 Box jumps (24″/20″)
PROGRESSION

OHS >> reduce load

BJ >> reduce height

April 29, 2019

Tuesday 30th April


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 rounds*

*1 round = all movements on single side (L (1) – R (2)…)

4 Single arm DB deadlift

4 Single arm DB upright row

4 Single arm DB strict press

4 Single arm Db snatch

B. 3:30mins

30sec Active hang

15sec rest

30sec Scap pull ups

15sec rest

30sec Beat swing

15sec rest

30sec Push back

15sec rest

30sec Hips to bar

Weightlifting

A: Push Press (3 x 3 @ 75%)

Metcon

B: Metcon (Time)

4 rounds of:

4 Bar muscle ups

100m DB farmers carry

10 DB ground 2 overhead

*Use 2 x 22.5kg/15kg/15kg/10kg for FC & G2O
PROGRESSION

BMU >> reduce reps, attempts, band, pull ups

FC/G2O >> reduce load

April 28, 2019

Monday 29th April


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Skipping on coaches call;

Single skips

One leg skips

Alternating foot skips

Backwards skips

Double unders

B. 1 min each position

Dragon

Pigeon

Childs pose with shoulders

Puppy dog

C. 5 reps of each with an empty barbell;

Tap-tap Shrug

Tap-tap Muscle clean

Tap-tap Power clean

Tempo Front squat 33XX

Weightlifting

A: Front Squat (3 x 5 @ 75% )

Metcon

B: Metcon (Time)

2 rounds

10 Power cleans (90kg/60kg/60kg/45kg)

75 Double unders
PROGRESSIONS

PC >> reduce load

DU >> reduce reps, 2 x skip

April 26, 2019

Saturday 27th April


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 rounds*

*Swap arms each round (L (1) – R (2)…)

5 Single arm DB Strict press

20sec Single arm DB overhead hold

5 Single arm DB Push press

B. 10 HKR

8 Straight leg raises

6 Ball ups

4 Turn throughs / T2B

Metcon

Metcon (Time)

7 rounds for time

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

7 Toes to bar

100m Suitcase carry (22.5/15/15/10kg)*

*Swap arms at the 50m mark
PROGRESSIONS

PP >> reduce load

TTB >> hkr

Carry >> reduce load

April 25, 2019

Friday 26th April


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 1min each position (8mins)

Partner chest opener on rig

Front of shoulder stretch on floor

Pigeon each side

Internal rotation stretch each side

Lizard each side

B. 2 rounds

30sec Bottom of push up hold

30sec Ring support

30 sec Bottom of ring dip hold

30sec Bottom of squat hold

Weightlifting

A: Bench Press (3 x 3 @ 70%)

Metcon

B: Metcon (Time)

For time complete:

50/37 cals assault bike

30 strict ring dips

10 front squats (90/60/60/45kg)
PROG:

RD>>bar, box

FS>>reduce load

April 24, 2019

Thursday 25th April


CrossFit Fornix – CrossFit

Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
BJ: 24″/20″

Weights: 42.5/30/30/20kg

PROG:

BJ>>reduce height

SDHP/Thrusters>>reduce load

April 23, 2019

Wednesday 24th April


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 1min each position (5mins)

Low dragon each side

Twisted cross

Puppy dog

B. 3 rounds

5 Burpee kick outs with DB in each hand

5 Double DB swing

5 DB strict press

C. 3 reps of each with an empty barbell;

Tap-tap shrug

Tap-tap muscle clean

Tap-tap power clean

Front squat

Push press

Push jerk

Split jerk

Weightlifting

A: Clean and Jerk (EMOM 10 mins: 1 rep @ 75% 1RM)

SQUAT CLEAN & SPLIT JERK

Metcon

B: Metcon (Time)

For time*

30 Strict pull-ups

30 Hang power snatch (42.5/30/30/20kg)

*Every break = 1 Devils press (22.5/15/15/10kg) to be completed at the end of the workout

(break = dropping from the rig during pull-ups/ putting the bar down or resting at the hip during snatches)
PROGRESSIONS

PU >> band

HPS >> reduce load

DP >> reduce load

April 22, 2019

Tuesday 23rd April


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

5 Single arm single leg deadlift opposite leg opposite hand

5 Single arm DB strict press – heavy

2 rounds

30sec Handstand hold

5 Banded good morning

1 Strict pull up (attempts)

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 any other options 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: Shoulder Press (3 x 3 @ 75%)

Metcon

B: 30 Muscle-Ups (Time)

30 muscle-ups for time
**15 min timecap**

PROGRESSIONS

Transitions, pull-ups, dips

C: Metcon (AMRAP – Reps)

AMRAP 7 mins:

3 Deadlifts (100/70kg)

3 Handstand push-ups

6 Deadlifts

6 Handstand push-ups

9 Deadlifts

9 Handstand push-ups

12 Deadlifts

12 Handstand push-ups*

*Each consecutive round add 3 reps
PROGRESSIONS

DL >> reduce load

HSPU >> reduce range, ppu, dbp

April 21, 2019

Monday 22nd April


CrossFit Fornix – CrossFit

A: Overhead Squat (3 x 3 @ 75%)

B: Metcon (3 Rounds for time)

3 rounds, each for time:

40/30 cal row

15 GHD sit-ups

15 push-ups

15 wall balls (12/9/9/6kg)
PROG:

GHD>>ab-mat sit-ups, sit-ups

PU>>reduce range, knees, knees reduced range

WB>>reduce load

April 19, 2019

Saturday 20th April


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds*

*Complete all on one side before progressing to other side. Both sides = 1 round.

5 DB High pull

5 DB Strict press

5 Single arm DB swing

B. 10 Feet together squat

8 Toe spot squat each side

6 Pistol -ve’s each side

C. 2:30mins

30sec Active hang

30sec rest

30sec Scap pull up

30sec rest

30sec Chin over bar hold (top of ring row hold / band)

Metcon

Metcon (Time)

For time complete:

100 Chest to bar pull-ups

100 Pistols

100 Single arm dumbbell snatch (22.5/15/15/10kg)
PROGRESSIONS

C2B >> pull-ups, jumping c2b, jumping pull-ups

Pistols >> toe spot, calf spot, box spot

DBS >> reduce load