Fortitude Fitness – CrossFit
Barbell Warm Up (No Measure)
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
Clean (Bar/3, 50/3, 60/3, 65/3, 70/3, 82.5/3, (87.5/3)2)
Opt 1: Metcon (AMRAP – Rounds and Reps)
15 Bent Over Rows 95-115/65-75
15 Push Press
Opt 2: Metcon (AMRAP – Rounds and Reps)
7 One Arm DB Rows
7 One Arm Press
7 One Arm DB Row
7 One Arm Press
You will do 7 on one side – THEN do the 7 single arm Press. Then do both on the other side.
Opt 1: Warm-up (No Measure)
Score: Total Rounds & Reps
Goal: 5 Rounds
For this one it’s about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.
Go heavier if you are able to keep the movements in less than 3 sets each time.
For the run – the 400 should take you 1:30-2:15. If it’s taking longer than that – and it’s not because you are dogging it – shorten it a bit.
For the Bent Over Rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted – you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.
For the push press you will have your bar on the shoulders with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the barbell off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.
If Round 1 takes you longer than about 4:30 min – re-evaluate!!