Fortitude Fitness – CrossFit
Warm-up (No Measure)
@100 – 10-15 Banded Good Mornings
@200 – 10 Box Jumps
@300 – 5 Push Ups
@ 400 – 10 Walking Lunges
Warm-up (No Measure)
1. Sled Push – 4x25m
2. 400m Farmer Carry
Opt 1: Metcon (AMRAP – Rounds and Reps)
15 Deadlifts 155-185/105-135 or
15 Box Jumps 24/20
Opt 2: Metcon (AMRAP – Rounds and Reps)
15 KB/DB Deadlifts
10 Bench/Box Dips
15 DB Jump Overs or Plate Hops
Opt 1: Warm-up (No Measure)
Score: Total TRounds & Reps
Goal: 3 Rounds
For this workout choosing the appropriate weight and dip variation will be super important.
Sub for Dips try a push up & shoot through
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don’t lean back.
To lower – reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
Choose a weight that you can complete all 15 reps in each round in 2-3 sets. You definitely don’t want to go to singles on this one.
For the dips you may choose to do ring dips, stationary dips, banded ring or stationary dips, leg assisted ring or stationary dips, parallette dips, between box dips, or end of bench dips!
(RX would be unassisted either on rings, stationary, or parallettes)
Make sure you can complete the 10 reps in no more than 3 quick sets.
For all variations start with straight arms in the top and lower elbows just below shoulders. Make sure that as you dip the chest comes forward and the elbows go BACK not OUT!
RX+ For the push up + shoot through, start with hands on your parallettes or boxes. A push up + shoot through + shoot back to plank = 1 Rep.
For the box. make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don’t have something to jump ON – find something to jump OVER!
Opt 2: Warm-up (No Measure)
Score: Total Rounds and Reps
Goal: 5 Rounds
For this workout you have a lot of options for both the dips and the jumps. Choose whatever works best for you and will allow you to keep moving at an even pace.
For the deadlifts the kettlebell will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.
To lower – reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.
If using a pair of lighter KBs or DBs, start with the feet narrower and the objects just outside the feet. Bend your knees and keep your chest up!
For the dips you will start with your hands on the box, chair, or bench about shoulder width apart. Keeping your legs slightly bent, lower your body down toward the floor until your elbows go just past 90 degrees then press straight back up. Keep yourchest upright and your hips very close to the box or bench the whole way up and down.
You may also sub an elevated or knee push up in place of the dips.
For the jump overs you will face your dumbbell, a broomstick, or even a chalk line on the ground and jump over it. Turn around and jump back.
For the plate hops you will use something roughly 2″ tall like a 25# or 45# plate. You will just hop onto it and then hop or step off!
If you are unable to jump at this time you may do low step ups or a little skip over.