Monday July 1st
June 30, 2019

Monday July 1st


CrossFit Fornix – Conditioning

Warm-up

Metcon

Warm-up (No Measure)

A. 30-60sec Handstand hold

10 PVC Passthroughs (Backwards + Forwards = 1 rep)

10 PVC Around the worlds each direction

PVC OH hold duck walk across gym and back

10 PVC Cossack (L (1) – R (2)…)

10 PVC OHS 33X3

B. Non arm swing box jumps – low box

Metcon (Time)

10 rounds of:

5 Handstand push ups

7 Box jumps (24″/20″)

9 Overhead squats (35kg/25kg/25kg/20kg)

Monday 1st July


CrossFit Fornix – Strength

Warm-up

Warm-up (No Measure)

A. 2 rounds

10 Alternating lunge stepping back up into high knee (L (1) – R (2)…)

5 Single arm front rack KB squat each side

B. 4 rounds (L (1) – R (2)…)

5 Bottoms up KB Strict press

30sec Floor support

Weightlifting

A: Front Squat (3 x 5 @ 85%)

Accessory

B: Metcon (AMRAP – Reps)

Max set of one arm dumbbell or kettlebell strict press

* as heavy as possible (as a guide -less than 8 reps each side)

* must use the same weight for each side

* score = combined reps from left and right sides

* rest as required between each side

C: Bar Dips (1 x 8)

D: Bar Dips (1 X 5)

E: Bar Dips (1 x 3 )

June 28, 2019

Saturday 29th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Game 3mins – ‘Everyone is it’

Rules

1. If you get tagged you must complete 1 burpee immediately

2. You cannot tag someone who is completing a burpee

3. If you are deemed to be ‘avoiding’ i.e. standing still or hiding in the corner, the coach will give you a 10 burpee penalty

B. 2 rounds

10 Russian KB swing

8 Single arm KB swings each side

6 Single leg glute bridge each side

15sec Upper back on knees using KB as lever

Metcon

Metcon (Time)

5 rounds

800m Run

20 Kettlebell swings (32kg/24kg/24kg/16kg)

20 Box step ups (32kg/24kg/24kg/16kg)
PROGRESSIONS

Run >> reduce distance

KBS >> reduce load

SU >> reduce load

June 27, 2019

Friday 28th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 30sec Handstand hold

5 Hollow rock

5 Active hang

5 Hollow rock

5 Beat swing

30sec Handstand hold

5 Push backs

5 Hollow rock

5 Ball ups

30sec Handstand hold

10 Non-arm swing box jumps – low box

Metcon

Adrian (Time)

7 Rounds For Time of:

3 Forward Rolls

5 Wall Climbs

7 Toes-To-Bar

9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here
(Women’s RX box jump 24″)

PROGRESSIONS

Rolls >> tuck to stand, tuck rolls

WW >> reduce range

TTB >> reduce reps, hkr

BJ >> reduce height, step-ups

June 26, 2019

Thursday 27th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds Rowling

*Must stop pulling at 80m mark. Any rowing past this point = 10 burpee penalty to be completed immediately.

*If you land on 100m, an athlete of your choice to complete 10 burpees.

*Every meter over or under 100m = 2 burpee penalty to be completed immediately.

B. 4 rounds*

30sec Handstand hold (wall walk hold / bear crawl hold)

*5 See-saw hinge – alternating sides each round (round 1 = left, round 2 = right…)

Weightlifting

A: Deadlift (3 x 5 @ 80%)

B: Thruster (10 minutes to find a 3 rep max. From the floor)

Metcon

C: 2k Row (Time)

Max Effort 2k Row

Gymnastics

D: Metcon (AMRAP – Reps)

Tabata strict handstand push ups
PROGRESSIONS

SHSPU >> reduce range, pike push-ups

June 25, 2019

Wednesday 26th June


CrossFit Fornix – Conditioning

Warm-up

Warm-up (No Measure)

A. 2 rounds

10 cal standing Assault bike

10 Alternating DB Goblet squat front rack lunges

5 Half kneeling DB strict press – opposite hand to high knee

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutes

20/15 cal Assault bike

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

3 Push jerk (70kg/50kg/50kg/37.5kg)
PROGRESSIONS

WB >> reduce load

PJ >> reduce load

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutes

1 Rope climb

10 Dumbbell lunges (22.5kg/15kg/15kg/10kg)
PROGRESSIONS

RC >> half range, floor to standing

DBL >> reduce load

Wednesday 26th June


CrossFit Fornix – Strength

Warm-up

Warm-up (No Measure)

A. Partner chest opener on rig

10 Downward dog to alternating samson stretch (L (1) – R (2)…)

PVC OH Duck walk across gym and back

10 Alternating PVC OH Cossack (L (1) – R (2)…)

B. Before snatch EMOM with an empty barbell

3 Tap-tap shrug

3 Tap-tap high pull

3 Tap-tap muscle snatch

3 OHS

3 Snatch pull

Weightlifting

A: Back Squat (3 x 5 @ 80%)

B: Snatch (EMOM 12 minutes 1 rep starting @ 70%)

Accessory

C: Metcon (Weight)

30 Renegade row (15 each side)(22.5kg/15kg/15kg/10kg)
PROGRESSIONS

RR >> reduce load

June 24, 2019

Tuesday 25th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 30sec Active hang

30sec Plank

10 Scap pull ups

30sec Side plank each side

10 Beat swings (forwards + backwards = 1 rep)

10 Hollow rock

5 Strict T2B

10 Superman rock

3 Strict pull up

10 V-up

10 Bottoms up KB Strict press each arm

B. Trigger shoulder / chest / upper back during press if required

Weightlifting

A: Shoulder Press (3 x 5 @ 80%)

Metcon

B: Metcon (Time)

40 GHD sit ups

50 Toes to bar

60 Sit ups

30 Pull ups

20 Strict pull ups

10 Bar muscle ups
PROGRESSIONS

GHD >> Vups, tucks

TTB >> reduce reps (must make up the remainder with HKR), HKR

PU >> reduce reps (must make up the remainder with jumping), jumping

SPU >> bands

MU >> bands, jumping MU, C2B pull ups, jumping C2B

June 23, 2019

Monday 24th June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Burpee over everyone around rig

B. On coaches call with PVC overhead

Duck walk

Alternating cossack

Lunge with twist

Rest

C. Broad jump across gym and back in as few jumps as possible

Weightlifting

A: Overhead Squat (3 x 3 @ 85%)

Metcon

B: Metcon (AMRAP – Reps)

8 x 1 minute rounds of:

10 Burpees over the bar

Max reps of power cleans

(85kg/55kg/55kg/40kg)

Rest 2 mins between rounds
PROGRESSIONS

Burpees >> reduce reps, step-out/in/over

PC >> reduce load

June 21, 2019

Saturday 22nd June


CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 rounds (L (1) – R (2)…)

3 Burpees

5 Single arm DB Strict press – heavy

5 Single arm DB KB swing – heavy

5 Single arm DB Swing to press – heavy

3 Wall facing squats with 10sec hold on 3rd rep

Metcon

Metcon (Time)

In teams of 3 complete in any order

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

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

200 Sandbag sit ups (20kg/15kg/15kg/10kg)

*any time the dumbbells, medicine ball or sandbag are put down = 100m run as a team, with all of your items to be completed immediately.
PROGRESSIONS

DP >> reduce load

WB >> reduce load

SBSU >> reduce sandbag weight, load with med ball/plate, unweighted