Fortitude Fitness – CrossFit
Warm-up (No Measure)
1 Min. Couch Stretch – Per Side
Lateral Lunge – 50′ Per Side
With an Empty Barbell
5 Behind the Neck Press
10 Overhead Squats
5 Snatch Balance
5 Overhead Squat Hops
Shoulder Press (5×5)
Warm-up (No Measure)
Band Face Pulls – 5×5
Opt 1: Metcon (AMRAP – Rounds and Reps)
8 Power Snatch 75/55
6 Toes to Bars or V-Ups
4 Lateral Burpees Over the Bar
Opt 2: Metcon (AMRAP – Rounds and Reps)
8 KB Swings 30-53/12-35
6 Sit Ups
Opt 1: Warm-up (No Measure)
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
For this, the numbers are low so that you can go basically unbroken the whole time. Choose a weight for the power snatches that you think you can do that. If 8 – even with the empty bar – is not going to happen you can lower the number to 5-6.
For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
For the toes to bar you will hang from the bar and start a small kip swing. Keep under control. Pull through the bar then push agains the bar from the shoulder. When you push agains the bar – bringing the head behind the bar – you will bring the knees up(to sub knee ups) or toes all of the way to the bar.
You may also choose to do v-ups or scale to regular sit ups!
For the burpees you will go back to your bar. You will place your hands on the ground parallel to your bar. Jump or step your feet back. Get your chest and thighs to the ground. Press up. Jump or step your feet back in. Jump over your bar laterally.
If you are unable to jump you may skip or step over your bar.
Opt 2: Warm-up (No Measure)
Goal: 6 Rounds +
For this, the numbers are low so that you can keep moving! Make sure you choose a weight for the swing that you think you can get all 8 in a row each time!
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 bell weightless and then (keeping the belly tight) guide the weight to eye level! Allow gravity to bring it back down and back between the legs. Don’t allow it to pull you forward. Keep those heels down!
For the sit ups you will touch the weight behind you at the bottom. Come up and touch your toes at the top. If you need to use a little assistance from a band or something like that in order to get ALL of the way up – do it!
For the burpees you will place your hands down on the ground. Jump or step your feet back. Go to the knees if you need to. Touch the chest and thighs to the ground. Press up. Jump or step the feet in. Stand up / hop and clap.