Fortitude Fitness – CrossFit
Warm-up (No Measure)
50′ Walking Lunges
15 Hip Bridge
15 KB Swings
a: Back Squat (See Comments)
3 sets of 6 “Clusters”
Warm up to 75% then
do 3 reps @ 75%, rack the bar rest 15-20 sec. do 2 reps @ 75% rest 15-20 sec. do 1 rep @ 75%
Add weight each set
b: Pull-ups (3×5 Strict Pull Ups)
Opt 1: Metcon (AMRAP – Rounds and Reps)
20 Plank Up and Overs
15 Box Jump Overs 24/20
Opt 2: Metcon (AMRAP – Rounds and Reps)
250m Row Or 300m Run
20 Alternating Plank Shoulder Taps
15 Alternating Step Ups
Opt 1: Warm-up (No Measure)
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
Ok ok – shoot for at least 4 rounds. Run/Row should be around 2:30 or less. Find a good consistent pace for the other movements.
For the row option, try to avoid rounding the back to far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.
An up and over is where you get a stack of plates, a med ball etc. Roughly 10″ high. You will start with hands on one side of the object in the top of a push up/plank position. You will make sure the belly is tight with the hips in line with the shoulders. No high butts or sagging!
Put the hand closest to the med ball on top of it. Then the other. Then off on the other side one hand at a time. You are working to keep in a tight plank position as you move your hands back and forth. EVERY TIME you go over = 1 rep. So up and over right = one rep. Then up and over left = another rep.
If you are unable to go up and over or just simply can’t find anything to do it with 4 shoulder taps = 1 rep.