Thursday 26th October

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

Microband forward

10 active hang

microband backward

10 push up +

microdbad side

5 T2B or attempts

microband side

5 push ups

10 squats

Gymnastics

A: Gymnastic Circuit – 5 (AMRAP – Reps)

Spend 2 minutes on each station and 1 minute between stations

1. Handstand shoulder taps

if wall facing, must be minimum 1 ft distance from the wall

– hand lifts

– palm lifts

– weight transfer

– box (transfer, palm, hand, shoulder)

– floor (transfer, palm, hand, shoulder)

2. Strict chest to bar pull up

If chest is not making contact with bar move to a different option

– Smaller sets

– band

– ring row

3. Legless rope climb

– use of legs descending

– legless until can go no higher then use legs

– use of legs (1/2 or full climbs)

– lock off while in full hang

– chin over bar hold

– banded chin over bar hold

4. Planch

If you cannot perform a minimum of 3 planch lean + push up then must start with planch lean or tempo push ups

Tuck planch

Tuck planch + push up with band

Frog stand – elbows touching

Planch lean + push up (chest clears the front of the fingertips)

Planch lean

Tempo push up 3:2:3

Metcon

B: Metcon (Time)

27, 21, 15, 21, 27

Wall ball (9kg/6kg)

Toes 2 bar

20 minute cut off
PROGRESSION

WB >> reduce load

T2B >> reduce reps (15,10,8,10,15), HKR

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