Friday 27th October

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 100m row

10 squat jumps

100m row

10 wall facing squats

B. 14 Lunges with high knee facing T rotation

1 min Adductor stretch

30 sec Pigeon stretch each side

30 sec Partner calf mash each side

30 sec Partner chest opener on floor

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 (AMRAP – Reps)

AMRAP 5 min

3 strict press (40kg/25kg)

3 box jump (24”/20”)
PROGRESSIONS

SP >> reduce load

BJ >> reduce height

C: Metcon (AMRAP – Reps)

AMRAP 5 minutes

500m row

Squat snatch (42.5kg/30kg)
PROGRESSIONS

SS >> reduce load

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