Fortitude Fitness – CrossFit
Warm-up (No Measure)
10 Min Basketball
Barbell Warm Up (No Measure)
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
Opt 1: Metcon (Weight)
5 Deadlifts *See Notes
1 Front Squat
Add 1 Front Squat Every Minute Until
10 Front Squats
Opt 2: Metcon (AMRAP – Reps)
As Far as you can in 10 Minutes
1 Goblet Squat
2 Goblet Squats
3 Goblet Squats
4 Goblet Squats….
Keep adding 1 rep until time runs out.
ROMWOD (No Measure)
Opt 1: Warm-up (No Measure)
Score: The weight you use.
Goal: Make it – but question if you are going to make it around min 6
Like any death by – this will start out kinda easy and then really start to add up.
The goal of this version is to go heavy. (Whatever that means for you).
Try testing 5 deadlifts and 5 Front squats before you start. It should be challenging but doable in under 40 seconds. Adjust the load as needed.
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 the 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 these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
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 bar on the shoulder and not out in front. Stand fully for each rep.