Fortitude Fitness – CrossFit
Warm Up – Barbell 1 (No Measure)
2 Rounds – With an Empty Barbell
5 Reps Each
Side to Side Squat Hold
Behind the Neck Thruster
Back Squat (5 sets of the cluster – See Comments)
I need for you to push yourself today!
Warm up to around 70-75% then
Do 2 Reps – Rest 15 Sec.
Do 1 Rep – Rest 30 Sec.
Do 1 Rep – Rest
You are going to complete 5 Sets of the above.
Add weight each set!
Pull-ups (5×5 – Strict)
So today these will be optional since we have pull ups in the conditioning piece, but if you want to work on your pull, this is a perfect time!
Opt 1: Metcon (Time)
50 Thrusters 45/35
30 Pull Ups
Opt 2: Metcon (AMRAP – Rounds and Reps)
12 Goblet Squat to Press
6 Ring Rows
Opt 1: Warm-up (No Measure)
Goal Time – Around 10 Min or less!
For the thrusters the weight is intended to be super light. Some of you may be able to do all 50 unbroken. Fast times for this workout are 6 min or less!!
On each rep of the thruster the bar should rest on the shoulder with the elbows high. Perform a full rep squat with the butt getting below the knees. Heels down, knees out, chest up. Use the drive from the legs to help make the bar weightless. Finish with a press to complete lockout overhead!
Pull ups may be strict, kipping, ring row, low bar or jumping!
Choose a method that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!
Opt 2: Warm-up (No Measure)
Suggested weight for Men: 35-55# Single KB or DB
Suggested weight for Women: 12-35# Single KB or DB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +
The run should take around 1 minute, adjust the distance as needed.
Make sure you challenge yourself to an uncomfortable but sustainable pace.
For the goblet squat to press you will hold the object at the chest with the elbows tucked in and chest up. Feet are shoulder width apart with the heels down. Belly tight. Reach the butt back and down while driving the knees out. Keep lifting chest and lowering the butt back and down until the butt is lower than the knees at the bottom.
Avoid plopping or collapsing. Keep the chest up belly tight and knees out! Drive through the heels to stand.
If you find yourself plopping you may choose to lower the weight or ditch it completely. If you have any pain in that bottom position you may choose to squat to a target that is a bit higher. Make sure you are still focusing on reach the butt back and knees out.