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
Opt 1: Metcon (AMRAP – Rounds and Reps)
15 Power Cleans 115-135/75-95 or 45-55%
15 Back Squats
Opt 2: Metcon (AMRAP – Rounds and Reps)
15 KB/DB Deadlifts
15 Goblet Squats
Warm-up (No Measure)
a) Plate Front Raise – 3×15
b) DB Lateral Raise – 3×15
c) Deficit Push Ups – 3xMax Reps
Opt 1: Warm-up (No Measure)
Score: Total Completed Rounds + Any Additional Reps
Goal: 3 Rounds +
The run distance should take roughly 2-3 minutes. If 400 will take you longer than that you may cut it down!
For the power cleans you will notice that the weight is a bit heavier than the normal 95#. This is to signal you to go a bit heavier than you normally do. You should not go into this knowing for sure that you will do all 15 unbroken each time.
For this movement the bar will start on the ground. Hands are just outside of the legs. Feet are hip width apart. Heels are down. Knees are bent slightly. Arms are long and straight. Belly is tight. Chest is up!
You will lift the bar off of the ground by driving your heels down and lifting the chest. Keep the bar close to your body by pulling it IN! Keep the arms straight! Once past the knees pick up a little speed and thinkg Jump – Shrug the shoulders – bend the elbows high and outside and pull yourself under slightly. Elbows shoot around and through super quickly to allow the bar to land on the shoulders! Stand to complete the rep!
For the Back Squat Feet should be shoulder width apart. Reach the butt back and down. Drive the knees out. Keep the heels down. Belly tight and chest up! Get the butt lower than the knees at the bottom. Stand completley at the top. No plopping or rounding!
Opt 2: Warm-up (No Measure)
Suggested weight for Men: 35-55# KB or 2 X 25# DBs
Suggested weight for Women: 12-15# KB or 2 X 10# DBs
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
Your run time should be between 1 to 1-1/2 minutes. Shorten if needed.
For the deadlifts you can either do a dumbbell in each hand or you can do a single dumbbell of kettlebell between the feet. For this moment the object(s) will start on the ground. The heels should stay down and you should bend the knees. The object is either IN BETWEEN (not way out in front) of your feet or right to the sides of each foot. Lift your chest and make sure your back is flat! Simply drive the heels down and lift the chest to stand up completely. Squeeze your butt at the top.
When you are putting the KBs back down you will reach the butt back, keep the chest lifted, and bend the knees!
For the goblet squats you will hold either a single dumbbell or a single kettlebell at the chest. Feet should be shoulder width apart and heels are down. Reach the butt back and down and keep the chest lifted. Drive the knees out as you go down. Ideally you will get the butt lower than the knees WITH the chest up and knees out.
If you kind of collapse when you go that low – first step is to lose the weight and do these as just air squats.