Fortitude Fitness – CrossFit
Warm-up (No Measure)
2 Min. Jump Rope
1 Min. Per side
Arm in Band
Back Squat (Bar/5, 55/5, 65/5, 70/5, 75/5, 80/ME)
Do what you need to do to warm up to 65%. Hit 65, 70, and 75% for 5 reps each. Then hit 80% for max reps! Would love for you to get 2-3 Minutes rest between your 75 and 80% sets.
Opt 1: Metcon (AMRAP – Rounds and Reps)
Death By EMOM
(Every Minute on the Minute for as long as you can keep up)
Min 1: 1 Hang Power Snatch + 5 Weighted Sit Ups
Min 2: 2 Hang Power Snatch + 5 Weighted Sit Ups
Min 3: 3 Hang Power Snatch + 5 Weighted Sit Ups
Min 4: 4 Hang Power Snatch + 5 Weighted Sit Ups
Min 5: 5 Hang Power Snatch + 5 Weighted Sit Ups
Keep adding 1 Power Snatch Every Minute and see how long you can last!
Sit Ups: 25/15
Opt 2: Metcon (AMRAP – Rounds and Reps)
10 Hang Dumbbell Snatch Right
10 Hang Dumbbell Snatch Left
10 Sit Ups
10 minute amrap
Opt 1: Warm-up (No Measure)
Score: Final MINUTE that you completed all of the work + any additional reps in the next minute
Goal: 10 Min +
Cut Off: 15 Min – Pick a weight that won’t allow you to last this long! If you are moving it this easy – it’s too light.
So the goal is to make it 10 minutes or more but make sure you pick a weight that allows you to get to a MINIMUM of 8 minutes.
So ditch the weight for the sit ups if necessary.
Choose a weight your can do 5 sit ups easily in the first few rounds.
Choose a load on the hang power snatches you can perform at least 10 unbroken reps.
Cut off is 15 minutes MAX.
For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
You can do anything you want with your feet in the sit ups. Hold a dumbbell or plate at your chest. Start with your shoulders on the ground and sit all the way up until your shoulders go past your hips. Of course – lower the weight if necessary to keep moving.
If weighted situps aren’t happening do regular situps without the weight.
Opt 2: Warm-up (No Measure)
Idea weight for Men: Single 30-45# DB/KB
Idea weight for Women: Single 12-25# DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +
Super simple! 10-10-10!
For the hang dumbbell/kb snatches you will do 10 on one side then 10 on the other. These don’t have to come from the ground each time, just from the “hang” or the waist.
You will hold the weight in one hand and stand fully. Feet should be about shoulder width apart with the heels down.
You will reach your butt back and allow a slight bend in your knees as you bring the weight back between your legs with a straight arm. Make sure the chest is up and belly tight.
Stand up hard and fast to help you move the weight! Shrug and then PUNCH the weight up overhead to a locked out position with the bicep by the ear! Lower under control into the next rep!
Always heels down and chest up!
For the sit ups you will touch the ground behind you and come up and touch your toes at the top. If you are unable to come all of the way up without assistance you may try using a small pull on a band or towel. Do not YANK yourself up and down if you do this. These should be slow and controlled.