Fortitude Fitness – CrossFit
Warm-up (No Measure)
100m Jog forward
100m Jog backward
Warm Up Complex (No Measure)
3 Sets of the Following Complex
6 Reps Each Movement
Back Squat + Push Press
Bent Over Row
Clean Pull (3-3-3-3-3)
I’m mixing it up today!
Today is about speed! I want you to think about pulling the bar off the ground with great speed!
use the 5 sets to work up to a heavy set of 3
Opt 1: Metcon (AMRAP – Reps)
7 Hang Power Clean and Jerks 75-115/55-75 or 30-50% Clean
7 Lateral Over Bar Burpees
Rest 2 Min
5 Hang Power Clean and Jerks
5 Lateral Over Bar Burpees
Rest 2 Min
3 Hang Power Clean and Jerks
3 Lateral Over Bar Burpees
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115# +
RX + Women: 75# +
Opt 2: Metcon (Time)
7 Hang Power Clean and Press
Suggested weight for Men: Single 35-55# KB/DB – OR – Pair of lighter dumbbells.
Suggested weight for Women: Single Single 12-30# KB/DB – OR – Pair of lighter dumbbells
Opt 1: Warm-up (No Measure)
Score: Total REPS at the end of all 3 AMRAPS
Goal: 150+ Reps or More!
For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will not require you to break much if at all.
Because each AMRAP gets shorter and the rounds have less and less reps, you should roughly be able to get the same number of rounds in each AMRAP. Shoot for 5 rounds in each AMRAP (modify accordingly in order to do so) and you’ll hit the goal!
Remember your 2 minute breaks between each AMRAP. Focus on slowing your outbreath to help you recover.
For the hang clean & jerk you will pick up the bar and start with it at your waist. Hands are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight and pull the bar in to keep it close to the body.
Stand out of this dip position hard and fast. This will help to make the bar weightless. Add a shoulder shrug and then guide the bar up as you pull yourself down slightly into another dip. Keep the bar close to the body by bringing the elbows high and outside as the bar travels up. Make sure the elbows shoot around and through SUPER fast! The bar should land on the shoulder with the elbows in front.
From here you should already be in a partial dip position with the heels down, chest up and the bar on the shoulder. From that position drive the power from the legs into the bar to POP it off of the shoulder. Drive the bar UP until the arms are locked with the biceps by the ears at the top! Keep the belly tight!
Lower completely back down to the waist or hang position to start the next rep.
For the lateral burpees you jump or step the feet out and will get the chest and the thighs to the ground in the bottom of a pushup/sprawl position. From here you will jump or step your feet in and jump laterally over the bar
Opt 2: Warm-up (No Measure)
Score: Total time
Goal: Under 16 Min
If your first round takes longer than about 90 seconds – choose a lighter weight or lower the number of burpees.
For the hang power clean and jerks you will hold either a single dumbbell or kb in both hands at the waist or a pair of lighter dumbbells.
You will dip a bit with the knees bending and butt going back slightly. Keep the arms straight, weight pulled back, and heels down. Stand up hard and fast – shrug – and guide the weight up to the chest/shoulders. From here keep the belly tight and butt squeezed – and press the weight over your head finishing at lock out with the biceps by the ears.
For the burpees you may do regular burpees, no push up burpees, knee push up burpees, step in step out burpees, or even elevated burpees!
Find something that allows you to finish 5 in about 30 – 45 seconds or less!