Fortitude Fitness – CrossFit
Barbell Warm Up (No Measure)
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
Back Squat (See Comments)
3 sets of 5 “Clusters”
Warm up to 80% then
do 2 reps @ 80%, rack the bar rest 15-20 sec. do 2 reps @ 80% rest 15-20 sec. do 1 rep @ 80%
Add weight to each set to find your heaviest set
Opt 1: Metcon (AMRAP – Rounds and Reps)
10 Handstand Shoulder Taps or 20′ Handstand Walk
10 Back Rack Lunges 95-115+/65-75+
10 Push Press
10 Front Rack Lunges
Opt 2: Metcon (AMRAP – Rounds and Reps)
20 Plank Shoulder Taps
16 Lunges (Alternating)
10 Shoulder Press
Suggested weight for Shoulder Press Men: Single 40-55# DB/KB – Pair of lighter dumbbells
Suggested weight for Shoulder Press Women: Single 40-55# DB/KB – Pair of lighter dumbbells
Opt 1: Warm-up (No Measure)
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
This workout requires a TON of shoulder stamina and stability. Choose a load and tap variation that you can maintain a safe and stable shoulder position while under tension for at least 10 reps of everything.
These shoulder taps begin in a Handstand Hold against the wall, with your back facing the wall. If unable to kick up to a handstand, place your feet on a box and walk your hands under your shoulders into a pike position or do shoulder taps from a plank position.
Press your left hand into the ground then lift your right hand off the floor, tap your right shoulder, and return to your normal handstand. Repeat with the other arm.
For the lunges first you’ll do back rack, then later front rack.
For back rack you will SAFELY place the bar on your traps behind your neck but NOT on your neck.
For front rack, the bar will rest high up on your shoulders in front of you with your elbows high.
The actual lungeing movement is the same. Step forward, keeping your chest up and belly tight. Step far enough out that as you gently lower your back knee to touch the floor, your front knee does not travel beyond your toes. Keep the heel of your front foot down as you step your back foot forward in line with the front foot. Alternate your stepping leg and repeat. Each step = 1 rep.
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.