Saturday 1st June
May 31, 2019

Saturday 1st June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 rounds*

*30sec

*Round 1 – Active hang

*Round 2 – Scap pull ups

*Round 3 – Beat swing

*Round 4 – Strict pull up

*Round 5 – Kipping pull up

Every round

15sec rest from above movement

15sec Bottom of push up hold

15sec rest

30sec Bottom of squat hold

15sec rest

30sec Plank

15sec rest

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
40 minute cut off if you want it.

PROGRESSIONS

PU >> reduce reps, jumping

PU >> reduce reps, reduce range, KPU

SU >> reduce reps

SQ >> reduce reps

May 30, 2019

Friday 31st May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

30sec Standing assault bike

10 PVC Good mornings

10 Single arm KB swings each side – eye height

10 KB Swings

Metcon

A: Metcon (2 Rounds for reps)

2 rounds, each for reps

30/20 cal Assault bike

Max reps kettlebell swing (24kg/16kg/16kg/12kg)

*2 minute cap per round
PROGRESSIONS

AB >> reduce cals

KBS >> reduce load

B: Metcon (2 Rounds for reps)

2 rounds, each for reps

400m Run

Max reps kettlebell swing (24kg/16kg/16kg/12kg)

*2 minute cap per round
PROGRESSIONS

RUN >> reduce distance

KBS >> reduce load

C: Metcon (2 Rounds for reps)

2 rounds, each for reps

500m/400m Row

Max reps kettlebell swing (24kg/16kg/16kg/12kg)

*2 minute cap per round
PROGRESSIONS

ROW >> reduce distance

KBS >> reduce load

May 29, 2019

Thursday 30th May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

30sec Dead bug hold

6 Dead bugs

2 rounds (L (1) – R (2))

4 See-saw hinge

4 Single leg single arm DB deadlift – same leg same hand

2 rounds (L (1) – R (2))

4 Single leg single arm DB deadlift – opposite leg opposite hand

30sec Handstand hold weight shift bias to single side. Swap sides each round.

Weightlifting

A: Deadlift (3 x 5 @ 75%)

Metcon

B: Metcon (Time)

200m Sandbag run (20kg/15kg/15kg/10kg)

200m Medicine ball run (9kg/6kg/6kg/4kg)

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

200m Suitcase carry (22.5kg/15kg/15kg/10kg)
PROGRESSIONS

Reduce load

May 28, 2019

Wednesday 29th May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Partner chest opener on rig

10 Rocks between dragon and single leg forward split each side (dragon + single leg forward split = 1 rep)

10 Hands on ground cossack squats

B. 10 Feet together squat

8 Toes spot squat each side (can alternate)

6 Pistol -ve’s each side (can alternate)

C. 4 rounds*

*Complete all reps on a single side before moving to opposite side (L (1) – R (2)…)

3 Goblet squat

3 Single arm KB Strict press

3 Single arm KB Front squats

3 Single arm KB Thrusters

Weightlifting

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

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 17 minutes

10 Kettlebell thrusters (24kg/16kg/16kg/12kg)

10 Pistols
PROGRESSIONS

KBT >> reduce load

PIS >> box, toes spot

May 27, 2019

Tuesday 28th May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

30sec Handstand hold

15sec rest

30sec Bottom of push up hold

15sec rest

30sec Bottom of PVC OHS squat hold facing wall

15sec rest

B. 12 PVC Passthroughs – normal width grip

8 PVC Passthroughs – narrower grip

4 PVC Passthroughs – narrowest grip possible

8 PVC Passthroughs – reverse grip

12 PVC OH Cossack

8 PVC OHS

4 PVC Snatch drops

C. 3 reps of each with an empty barbell;

Tap-tap Shrug

Tap-tap High pull

Tap-tap Muscle snatch

Tap-tap Power snatch

Snatch pull

Gymnastics

B: Strict Handstand Push ups (1 x max )

Max set

Weightlifting

A: Snatch (EMOM 8 minutes, 1 rep starting @ 70%*)

*Can increase weight each minute if desired.

Metcon

C: Metcon (Time)

21, 15, 9

Clean & jerk (60kg/40kg/40kg/30kg)

Burpee box jump (24″/20″)
PROGRESSION

C&J >> reduce load

BBJ >> reduce height

May 26, 2019

Monday 27th May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 12 PVC Passthroughs – normal width grip

8 PVC Passthroughs – narrower grip

4 PVC Passthroughs – narrowest grip possible

8 PVC Passthroughs – reverse grip

into

12 Air squats – band around knees

8 Alternating standing to dragon

4 Cossack (L (1) – R (2)…)

into

20 Band pull aparts

into

3 rounds

5 PVC Snap to hollow

5 PVC Superman

B. 5 Heavy single arm DB strict press*

Round 1 – Right arm + 30sec Active hang

Round 2 – Left arm + 15 Scap pull ups

Round 3 – Right arm + 7 Push backs

Round 4 – Left arm + 3 Hips to bar

Weightlifting

A: Push Jerk (3 x 5 @ 75%)

Metcon

B: Metcon (Time)

3 rounds

12 Front squats (65kg/45kg/45kg/35kg)

12 Toes 2 bar

Immediately into

3 rounds

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

6 Bar muscle ups
PROGRESSIONS

FS/DSP >> reduce load

T2B >> HKR

BMU >> band, pull up

May 24, 2019

Saturday 25th May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds – 1 minute each station

Assault bike

Handstand hold

Bottom of squat hold

B. 4 rounds (L (1) – R (2)…)

Single arm DB deadlift

Single arm DB strict press

Single arm DB front squat

Single arm DB thruster

Metcon

Metcon (Time)

60/45 cal Assault bike buy in

THEN

16, 14, 12, 10, 8, 6, 4, 2

Handstand push ups

Dumbbell hang squat clean thruster (22.5kg/15kg/15kg/10kg)
PROGRESSION

HSPU>>reduce range, PPU

DHSCT>> reduce load

May 23, 2019

Friday 24th May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 30secs each position each side (5:00 mins)

Couch stretch

Adductor stretch against wall

Happy baby against wall

Pigeon on knee against wall

Upper back opener against wall

Childs pose with shoulder variation

B. 4 reps of each with an empty barbell;

Tap-tap shrug

Tap-tap muscle clean

Tap-tap power clean

Front squat

Tap-tap hang squat clean

Strict press

Push press

Push jerk

Press from split

Clean pull

C. Prior to ‘B’

1/2 lap High knee steps around rig

1/2 lap High knee step-overs around rig

1/2 lap Walking pigeon around rig

1/2 lap Boots to glutes around rig

1/2 lap High knee skips around rig

1/2 lap Zombie kicks around rig

Weightlifting

A: Clean and Jerk (5 x 1 @ 85% – 90%)

Metcon

B: Metcon (9 Rounds for time)

9 rounds, each for time

Rounds 1 & 2 – 400m Run

Rounds 3, 4 & 5 – 300m Run

Rounds 6, 7, 8 & 9 – 200m Run

May 22, 2019

Thursday 23rd May


CrossFit Fornix – CrossFit

Weightlifting

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

Metcon

B: Metcon (Time)

400m farmers carry (24kg/16kg/16kg/12kg)

4 deadlifts (140kg/90kg/90kg/60kg)

4 wall walks

300m farmers carry

3 deadlifts

3 wall walk

200m farmers carry

2 deadlifts

2 wall walk

100m farmers carry

1 deadlift

1 wall walk
PROGRESSION

FC/DL>>reduce load

WW>>reduce range

May 21, 2019

Wednesday 22nd May


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 5 rounds

Crouching tiger hidden dragon (L + R = 1 round)

into

Each side*

Banded chest opener

Banded internal shoulder rotation

Banded external shoulder rotation

into

7 Straight arm lat push downs

7 Seated banded lat pull downs with max hold on last rep

B. 30sec Active hang

15sec rest

30sec Scap pull ups

15sec rest

30sec Half pull ups (half ring row)

15sec rest

30sec Strict pull up (ring row)

Gymnastics

A: Strict Pull up (Max set)

max set

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

100m Row

7 Sumo-deadlift high pulls (35kg/25kg/25kg/20kg)
PROGRESSION

SDHP >> reduce load

C: Metcon (Time)

50 Back squats from the ground (70kg/50kg/50kg/40kg)

EMOM 5 Double unders
PROGRESSION

BS >> reduce load

DU >> reduce reps, 2 x skip