Tuesday 24th October

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 rounds

10 shoulder taps

10 one arm push up + (5 each side)

10 prisoner squats

Gymnastics

A: Gymnastics Circuit – 4 (AMRAP – Reps)

Spend 2 minutes on each station and 1 minute between stations

1. Around the world

If you cannot travel ½ around the world in each direction with toes on the box maintaining 90 degrees at the hip then move to a different option

– ½ around the world

– Floor – feet on plate

2. False grip ring pull up (to sternum)

If you cannot get rings to sternum then move to a different option

– pull from choked up position

– jumping

– jumping from choked up position

3. Tempo Ring row 5:2:5

If you cannot maintain the temp for at least 3 reps then move to a different option

– increase angle between back and floor

4. Back extension hold (GHD)

less than 30 seconds at a time then move to a different option

– accumulate time holding

– superman

Metcon

B: Metcon (Time)

21, 15, 9 bar facing burpees

15, 12, 9 bench press (70kg/40kg)

12, 9, 6 squat clean (85kg/55kg)

20 minute cut off

No spotters- you must be able to unrack & re-rack your own bar
PROGRESSIONS

BUR >> kick/step out

BP >> reduce load (if not benching RX weight then will be BB or double rep DB floor press

SC >> reduce load

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