Fortitude Fitness – CrossFit
Warm-up (No Measure)
10 Banded Good Morning
10 Pass Throughs
10 Toe Touches
Deadlift (Bar/5, 50/5, 60/5, (70/5)5)
Opt 1: Metcon (Time)
12 Power Cleans 75-115 or 40% Clean
9 Front Squats
Opt 2: Metcon (Time)
8 KB Deadlifts
6 Goblet Squats
Opt 1: Warm-up (No Measure)
Goal: under 15 Min.
Timecap 20 Minutes
You can really PUSH on the 400m run. Think about the power cleans and front squats as the buy in for the run.
Choose a load on that is challenging but you can get through them fast. With the extra rest, you should be relatively fresh for each round so try to go unbroken or maybe 11 power cleans, short break, then get your last power clean as you get into position for the front squats!
For these squats 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. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows – keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
Opt 2: Warm-up (No Measure)
Score: Total Time
Goal: 16 Min or less
Time Cap: 20 Minutes
For this workout you can use either a single KB/DB or a pair of dumbbells for the whole thing – OR you can use a pair for the dumbbells and hold only one for the squats or even do the squats unweighted! You want the deadlift and squat part to take roughly 1 min or less each time so keep that in mind when picking what you will use.
For the deadlifts the weight will start on the ground. If using a single weight it will be between your feet with heels down and about shoulder width apart. If using a pair your feet will be more narrow with weight outside the middle of the foot.
Either way you will want a bend in the knees and a hinge at the hips. Arms are straight and chest is up. Lift by keeping the belly tight and lifting the chest while you drive through the heels. Keep that good chest up position on the way down.
For the squats you will hold the weight at your chest. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep heels down and drive the knees out. Get the butt lower than the knees at the bottom with chest up, heels down, knees out, belly tight. If you are unable to squat that low without collapsing – try first to ditch the weight. If you still collapse or have any pain – you may try squatting to a higher target. No plopping though!