Fortitude Fitness – CrossFit
Warm-up (No Measure)
@100 – 10 Kip Swings
@200 – 10-15 Ring Rows
@300 – Box Jumps/Step Ups
@400 – 10-15 Empty Bar Push Press
Shoulder Press (3-3-3-3-3-3)
Take 6 sets to find a 3 rep max Shoulder Press
Opt 1: Metcon (AMRAP – Rounds and Reps)
7 Pull Ups
7 Push Jerks 95-115/55-75
7 Box Jumps 24/20
Opt 2: Metcon (AMRAP – Rounds and Reps)
7 Ring or Bent Over Rows (per arm)
7 DB/KBOverhead Press
7 Jump Overs or Step Ups
Opt 1: Warm-up (No Measure)
Goal – 10 Rounds
Choose a weight and type of pull up that will allow you to do the sets pretty unbroken!
Pull up options: strict, kipping, low bar, ring or bent over row
For the push jerks – these are pretty light so you may also do a push press, but the jerk with a press under will be more efficient over 70 reps!
Dip with the bar on the shoulder. Keep the heels down and chest up. Stand up fast and hard to drive power into the bar. Press the bar up as you press yourself down. Stand all the way up to finish each rep.
Box jump overs may be facing or lateral. Sub step ups.
Opt 2: Warm-up (No Measure)
Goal: 10 Rounds +
For the first part you can do Ring or even bar in the rack type supine rows. Remember that the further your feet are out in front – the more difficult these become. Try to find a set up that won’t allow you to easily finish all 7 each time, but will allow you to do at least 3 each time even when you are tired.
Start with completely straight arms at the bottom and keep the belly/torso tight as you pull all of the way up at the top.
You can also sub a stretchy band type pull down or 7 Bent Over rows RIGHT + 7 Bent Over Rows Left with your dumbbell!
For the Press you can hold either a single KB/DB at the chest and press straight up – or a pair of dumbbells – one at each shoulder. Press the dumbbells straight up and finish with the biceps by the ears. Keep the belly tight and avoid leaning back or overarching your back.
For the jump over you want to JUMP if possible. So even if you have to draw a chalk line on the ground – that is fine! You can also use your dumbbell.
For these we want you facing the object you are jumping over. If you can – do a 2 foot take off and landing. If it needs to be more of a skip – that is fine too!
If you are unable to jump – sub step ups!