Fortitude Fitness – CrossFit
Warm-up (No Measure)
@100 – 5-10 Sit Ups
@200 – 10-15 Toe Touches
@300 – 5-10 Step Ups
@400 – 10-15 Overhead KB Swings
Shoulder Press (1-1-1-1-1)
Use a couple sets, say 2-3 sets to warm up. Then I want you to start hitting singles each time, working up a heavy single for the day.
Opt 1: Metcon (AMRAP – Rounds and Reps)
20 Supine Barbell Toe Touches 75-95/55-65
10 Barbell Step Ups LEFT 20-24/16-20
10 Barbell Step Ups RIGHT
Opt 2: Metcon (AMRAP – Rounds and Reps)
7 Lying Knee Raises
14 Alternating Step Ups
Opt 1: Warm-up (No Measure)
Score: Total Number of Completed Rounds + Any additional Reps
Goal: 7 Rounds +
Remember to keep your belly tight on the toe touches and step-ups!
For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the barbell. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bar. Lower your legs back down to a hover with control so you don’t overarch your back.
If you are feeling it in your back, try weighted sit ups or even a 45 second hollow body hold.
On the step ups it’s 10 on one leg then 10 on the other each round.
For these step ups you can leave your working foot planted on the box for all 10 reps on that side. You must stand all the way up on top of the box AND we discourage a rebound step at the bottom. Push off of the foot on the box, not the foot on the ground.
Step ups should be front rack
If step ups are not happening, lower the weight or switch to reverse lunges.
For the 200m run, you’re working with 60 to 90 seconds.
Opt 2: Warm-up (No Measure)
No weight needed today!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds+
The goal for this one is CONSTANT movement for 20 min!
For the lying leg raises you are basically doing a sit up with your legs instead of your upper body. Lie on your back with the knees bent. Raise the knees all of the way up to the chest then lower under control.
For more of a challenge you can try straightening the legs a bit – or all of the way.
For the step ups you will choose a height that will challenge you but also that you feel comfortable stepping up and down. When you step make sure you place the whole foot oon the step. Don’t allow the working knee to cave in and drive through the heel to stand fully.
Switch feet with each step. So for each set of 14 you end up doing 7 per leg.