Friday 29th September

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 100m run

10 Above parallel squat jumps each rep jumping progressively higher

100m run

10 Below parallel squat jumps each rep jumping progressively higher

100m run

10 Broad jumps

B. With a DB or KB;

Single handed sit up

5 Seated strict press

5 Seated military press

TGU to kneeling position

10 Half kneeling press

Arm bar

Gymnastics

A: Gymnastics Circuit – 3 (AMRAP – Reps)

Spend 2 minute on each station and 30 seconds between stations

1. Wall walk

wait in the top position for 3 seconds each time

– decrease range

2. Pull up negatives

5 second minimum or move to a different option

– decrease time spent lowering

– band

– ring row negatives

3. Hollow body hold

less than 10 seconds at a time means move to a different option

coaches will shake you by your feet to see if position breaks if it does move to different option

– accumulate time in hollow hold

– move hands & feet further away from floor

– tuck limbs

– tuck

4. Hips to rings or hips to bar

If you cannot do a set of 10 perfect beat swings then do not do hips to rings or bar

– smaller sets

– hollow body/ superman (beat swing) – rings or bar

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

10 box jump (24”/20”)

10 push press (52.5kg/35kg)

All box jumps must be landed with hips ABOVE parallel
PROGRESSIONS

BJ >> reduce height

PP >> reduce load

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