Fortitude Fitness – CrossFit
Warm-up (No Measure)
10-15 Frog Jumps
10 Push Ups
10 Jumping Squats
10 Pass Throughs
Bench Press (50/2, 60/2, 70/2, 77.5/2, 85/2, 87.5/2, (90/2)2)
Good time to go for that 1RM IF, IF you are feeling it!
Opt 1: Metcon (AMRAP – Reps)
12 Min AMRAP
Max Reps Burpee Step Ups 24/20
Every Minute do 4 KB Swings 53/35
Opt 2: Metcon (AMRAP – Rounds and Reps)
Plate to Overhead Burpee Step Ups 45/25
Every Minute Complete:
4 Plate Snatches (Alternating Arms)
Opt 1: Warm-up (No Measure)
Score: Total Burpee Step Up Reps ONLY
Goal: 65 Reps+
This one is super simple! You will simply do a burpee + a step up over and over.
Every time the clock hits a new minute – you will stop and do 4 KB Swings.
For the step ups you will want to use a step height that is a challenge but allows you to get at least 6 reps or so per minute. Place your entire foot on the step and drive through the heel to stand fully on top of the step at the top. Don’t allow the knee to cave in as you stand. Try to remember to alternate which foot you step up with every rep or every minute or something.
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!
Opt 2: Warm-up (No Measure)
NO Plate Snatches on first minute
Score: Total completed reps of Plate Snatches
Goal: Have Fun
So basically a plate to overhead burpee step up is.
Plate is on the ground with the hands on the sides of it. You jump or step the feet back and do a push up on the plate (it doesn’t need to be a pretty one just get the chest and thighs to touch). Jump or step the feet back in and with BENT KNEES AND A FLAT BACK do a combo swing/clean and jerk/snatch to get the plate over your head. While the plate is still over your head you will step up onto the box. Stand all the way up with both feet on top of the box and the plate still overhead. You don’t have to keep the plate over your head as you step down.
It is not required but recommended that you alternate feet when you step up each time. OR at least alternate minutes like 1 minute you do all on one leg and the other minute do the other leg.
When the clock hits 1 minute (and 2 minutes and 3 minutes – every minute throughout the workout) – you will stand up and complete 4 plate snatches.
These are basically the same exact movement that you are using to get the plate from the ground to over your head. Where the rules for lockout are a little more relaxed for where the plate is for the step ups (if the elbows are bent that’s ok) for THESE you must completely lock out at the top of each rep with the biceps by the ears!