Wednesday 25th July

CrossFit Fornix – CrossFit


Warm-up (No Measure)

A. 2 rounds

30sec Standing air bike sprint

10 Alt. High lunge step elbow to instep

10 Controlled thrusters with empty barbell

B. 2 rounds

30sec Handstand hold (inverted bear crawl hold)

10 Empty barbell back squats – first round with 3sec down 3sec hold in bottom


A: Back Squat (3 x 5 @ 80% of 1 rep max )


B: EMOM 5 minutes- Strict Handstand Push ups (AMRAP – Reps)

Choose own rep scheme

Use deficit if needed

If you wish to accumulate volume choose a number like 4 or 5

If you wish to work on a more difficult option choose a number like 1 – 3

If you can do more than 5 reps EMOM for 5 min then the option you have chosen is too easy


C: Metcon (Time)

30cal/20 cal assault

20 thrusters (42.5kg/30kg)

40cal/30 cal row

10 thrusters (50kg/35kg)

200m run

15 minute time cap

TH>> reduce load

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