Fortitude Fitness – CrossFit
Dynamic Warm Up 1 (No Measure)
50′ Each Movement
Lunge W/ Twist
Jumping Jack Shuffle
Clean (7×2 – Find a new 2 Rep Max)
Be Sure to reset and adjust position after each rep. These SHOULD NOT BE TOUCH AND GO REPS!
As you reach heavier weights, be sure to rest around 2 minutes between sets
OPT1: Metcon (AMRAP – Rounds and Reps)
12 Wall Balls 20/14
6 Power Cleans 115/75 or 50%
1 Minute Rest Between Rounds
OPT2: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
10 Air Squats or Jumping Squats
Warm-up (No Measure)
Score: Total completed rounds plus added up additional reps from all 4 of the AMRAPS.
Goal: 3 Rounds + each time.
You will start by doing a 3 min AMRAP of the 12-6. At 3 min let’s say you got 3 rounds plus 4 wall balls. Your score for that round is 3 + 4. You rest 1 min and start over FROM THE BEGINNING.
At the end add up total completed rounds plus any extra you got each time.
You always start each new AMRAP at the beginning with 12 Wall Balls.
For the wall balls you will hold the ball at the chest with the elbows in. With the feet shoulder width apart you will reach the butt back and down – keeping the heels down, knees driving out, and chest up! Get the butt below the knees at the bottom. Stand leading with the chest and the ball. Use the power from the legs to help you throw the ball!
When you catch the ball don’t allow it to pull you forward! Keep the chest up and tuck the elbows in!!
For the power cleans in this workout we want the weight to be challenging. You might be doing 3-3 or 2-2-2 but probably won’t want to do 6 unbroken.
The bar will start on the ground with the feet hip width apart and the heels down. Knees are bent slightly and chest is UP! Arms are straight and are on the outside of the legs!
You will stand by lifting the chest and digging into the heels. Keep the arms straight as you stand and pick up speed. Once you finish the UP with the legs and hips add a shrug! Pull the elbows high and outside to bring the bar up the body but keep it close! Pull yourself under as you bring the elbows around and through. Land with the bar on the shoulders with the elbows high – heels down – butt slightly back – and knees out. Stand to finish each rep.