Fortitude Fitness – CrossFit
Warm-up (No Measure)
10-15 Squatty KB Swings
10 Roll to V-Sit
10 Lung with a Twist
10 Broad Jumps
10 Empty Bar Back Squats
Warm-up (No Measure)
This week we are giving you a choice for the squat pattern. You can hit the barbell back squat OR the rear foot elevated split squat. The RFESS can be done with a barbell on your back or DB/KB held at your side. If you choice the RFESS, PUSH Yourself, make it challenging.
This: Back Squat (50/3, 60,3, 70/3, 75/1, 80/1, 85/1, (90/1)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.
OR: Rear Foot Elevated Split Squat (5×8 each Leg)
Opt 1: Metcon (AMRAP – Rounds and Reps)
15 Box Jumps
12 Barbell Thrusters 75-95/55-65
9 Renegade Rows 40-50#/25-35#
Opt 2: Metcon (AMRAP – Rounds and Reps)
7 Jump or Skip Overs
7 Plank Hold + Tap Left + Tap Right
Opt 1: Warm-up (No Measure)
Goal: 5 Rounds +
The goal is 5 rounds so think each round should be 3 minutes or less. Choose a box height and dumbbell load to make this possible. After a couple rounds of thrusters those box jumps are going to get tough, so stay focused on that box and pick up those feet!
For the box jumps If that height is too much for you – go lower! 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.
You may also sub step ups.
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
Track your elbows forward as you lower the bar to avoid crashing on to your collarbone.
Remember, NO PUSH UP on the renegade row !
1 rep = row right + row left.
Start in a plank position, arms straight, shoulders over wrists with both hands on your dumbbells.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
You may sub a bent over row if there isn’t enough DB’s.
Opt 2: Warm-up (No Measure)
Score: Total Rounds + Any Additional Reps
Goal: 10 Rounds +
For the jump or skip over you will face whatever object you have chosen to jump over. This could be anything from a chalk line on the ground to a kettlebell Jump over or skip over – whatever your comfort is for this movement. Turn around and jump on back!
If you are unable to jump at this time you may sub a step up!
For the air squats the feet are under the shoulders with the heels down. Lift the chest and tighten the belly. Reach the butt back and down with the heels down and drive the knees out. Keep the chest lifted and the belly tight. Get the butt lower than the knees at the bottom with the heels down and knees out. Don’t allow yourself to plop or collapse at the bottom. Keep fighting to keep the chest up!
If you are unable to keep a good position – or experience pain going that low – you may choose to squat to a target that is a bit higher. You may also try using a counter balance like the back of a chair or a squat rack.
For the plank + shoulder taps you will start in the top of the push up position. Make sure the shoulders, hips and heels are in line. Belly tight! No sagging! Bring the right hand up to touch the left shoulder – then the left hand up to touch the right shoulder. That is one rep.