Fortitude Fitness – CrossFit
Warm Up – Barbell 1 (No Measure)
2 Rounds – With an Empty Barbell
5 Reps Each
Side to Side Squat Hold
Behind the Neck Thruster
Front Squat (5×3)
Work up to a 3 rep max
OPT1: Metcon (AMRAP – Rounds and Reps)
1 Wall Walk or 4 Handstand Push Ups
8 KB Swings 53/35
10 Box Jump Overs 24/20
OPT2: Metcon (Time)
6 KB Swings
12 Step Ups
Warm-up (No Measure)
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +
For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight – no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet – you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don’t allow it to pull you forward. Keep those heels down!