Fortitude Fitness – CrossFit
Warm Up – Agile 5 (No Measure)
10 Roll to V-Sit
10 Fire Hydrant Circles – Per Leg
10 Frog Jumps
10 Squat to Stand
Back Squat (Bar/5, 50/3, 60,3, 70/3, 75/2, 80/1, (87.5/1)5))
Much like last week, speed out of the bottom is the name of the game for this. If you don’t have a true number, no problem, add 2.5% to last weeks number.
Opt 1: Metcon (Weight)
2 Wall Walks or 4 Handstand Push Ups
Opt 1: Warm-up (No Measure)
Score: Weight Used for Deadlifts
Goal: Choose a Weight That You Can Do Unbroken Sets of 5, but Will Challenge You.
If you want to go a little heavier, here is your chance. Try to stay with a load that you can still do unbroken and don’t give yourself permission to default to a bad position in the later rounds.
On the other hand, if you are not super comfortable with heavy deadlifts, feel free to increase the reps to 7 or 8 and keep the load a little more moderate.
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 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.
For the wall walk, start in the bottom of a push up with the feet against the wall. Start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight – no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then, walk your hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!