Fortitude Fitness – CrossFit
Warm-up (No Measure)
@100 – 10 Sit Ups
@200 – 10 Walking Lunge Steps
@300 – 5 Push Ups
@400 – 10 Box Jumps
Warm-up (No Measure)
a) DB Bench or Floor Press – 5×6
b) Plyo Push Ups – 5×5
Opt 1: Metcon (AMRAP – Rounds and Reps)
10 Toes to Bar or V-Ups
10 Front Rack Step Ups 96/65
Opt 2: Metcon (AMRAP – Rounds and Reps)
10 Step Ups
10 Half V-Ups! (Single Arm to Single Leg Alternating)
Opt 1: Warm-up (No Measure)
Goal: 6 Rounds
So for this one you can choose which ab option works best for you. And of course, if neither are realistic right now go with one of the suggested mods. With the front rack step ups, your core is going to get really taxed so be mindful of how much weight you use. Choose an ab variation and load to allow for around 2 minute rounds.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you as you touch your toes to the bar.
For subs for the T2B you can use Knee-Ups, V-ups, regular sit-ups or go with the shoot through option.
For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.
Feel free to lower the height, or weight of the step up to something challenging but manageable for you. Even unweighted will work.
Opt 2: Warm-up (No Measure)
Goal: 7 Rounds
Make sure you can get your WHOLE FOOT on the step and that you drive out of your heel when pressing up. Do not allow the working knee to cave in. Alternate feet with each step. So for each set of 10 you end up doing 5 per leg.
For the HALF V-UP you will lay flat on your back. You will bring your right hand up and your left foot up and touch them together. Then bring them both back down. Switch to left hand and right foot on the next rep. Each time you bring a hand and foot together counts as one rep. You will end up doing 5 per side per round.
You may also swap to just 6 regular sit ups, dead bugs, or slam balls!