Fortitude Fitness – CrossFit
200 Warm Up (No Measure)
10 Leg Kicks
10 Pass Throughs
Opt 1: Metcon (Weight)
Each Round is 2 Minutes
1 Wall Walk
5 Front Squats
15 Wall Balls
Opt 2: Metcon (AMRAP – Rounds and Reps)
Each Round is 2 Minutes
2 Inch Worms
10 Goblet Squats
10 Overhead Press
ROMWOD (No Measure)
Opt 1: Warm-up (No Measure)
Score: Weight used for the Front Squats
Goal: 5 Unbroken each time that still allows you to finish the rest in about 90 seconds per round.
Front Squats should be unbroken, and may be taken from the ground or a rack. Heavy – but good form and able to move through all 5 each time.
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 these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. Butt is lower than the top of the knee. Do not collapse.
Lead with the chest and elbows – keeping the bar on the shoulder and not out in front. Stand fully for each rep.
Opt 2: Warm-up (No Measure)
For this one choose a weight that you think you can always do your sets of 10 in no more than 2 sets. If you need to switch to unweighted and just do the squat portion – do that!
For the inchworms you will place the hands on the ground. Walk your hands away from your feet until you are at the top of a push up. If you can – perform a push up from your toes. Only do this if you can keep a straight body/torso position. Do not let the hips or belly sag. No worming on the way up either!
If you need to – go to the knees. Perform a push up.
Then you will walk the hands back to the feet and stand up. That is 1 rep.
For the goblet squat + overhead press – hold the weight at the chest with the elbows tucked in. Feet are under the shoulders. Heels down. Chest up. Belly tight. Reach the butt back and down. Drive the knees out. Keep the heels down and chest up.
Get the butt lower than the knees at the bottom without rounding of the back or collapsing. Knees are out and heels are down. Stand by driving the heels down, leading with the chest, and driving the knees out.
Move the face back. Keep the belly tight. Press the weight overhead to lockout with the biceps by the ears.
If you are unable to go all of the way down for strength reasons – ditch the weight. If you are unable to go all of the way down due to injury reasons – you may choose to squat to a target that is a bit higher. Do not SIT on anything though. Just touch your target and drive through the heels to stand up!