Fortitude Fitness – CrossFit
Warm-up (No Measure)
10 min. of basketball
2 Min. Jump Rope
then 2 rounds
5 Sit Ups
10 Pass Throughs
10 KB Swings – Light Over head
Opt 1: Metcon (Time)
40 Double Unders
20 Toes to Bar
20 Shoulder to Overhead 95-115
Rest 1 Min Between Rounds
Opt 2: Metcon (AMRAP – Rounds and Reps)
20 Single Unders,
7 Sit Ups or KB Swing
10 Shoulder Press
ROMWOD (No Measure)
Opt 1: Warm-up (No Measure)
Goal: Under 4 Min Rounds
The goal here is to go pretty close to unbroken with each round between 3-4 min.
Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that – but if you need to lower the number to maybe 25 – do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to singles (80 Reps) or hop overs (our personal favorite sub) for the workout and to practice your dubs before or after!
For the toes to bar you may sub Knees UP – V- Ups, or even just regular sit ups.
For the shoulder to overhead reps you may do a shoulder press, push press or push jerk. The push jerk – if you have good technique – should allow you to do the most reps. That’s the one I will write about here.
For the jerk the bar will start on your shoulders with your elbows slightly in front. Feet are under the hips. You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly – just a short 3 inch or so dip down. From there you will stand up hard and fast to pop the bar off of the shoulders. As the bar travels up instead of thinking about pushing it up – push YOURSELF down. Lock out the elbows with the bar over the middle of the body. Drive your knees out and keep the heels down and belly tight. Stand up with the weight still over your head before you lower to your shoulders for the next rep.
Work to absorb the bar when you lower it and even use that absorb dip to feed the next rep!
Opt 2: Warm-up (No Measure)
Suggested weight for Men: 30-55# Single DB/KB or pair of lighter dumbbells
Suggested weight for Women: 15-30# Single DB/KB or pair of lighter dumbbells
Score: Total Completed Rounds and Additional Reps
Goal: 8 Rounds
For the sit ups we would love to see you come ALL of the way up at the top and touch the ground behind you at the bottom. You can even use a band for assistance. Show control if you do that.
KB Swings to eye level.
For the press you may use a single KB/DB or a pair of them. You will start at either the chest or the shoulders and press the weight all of the way overhead. Keep the belly tight and finish with the biceps by the ears!