Fortitude Fitness – CrossFit
a: Matt Chan WU (No Measure)
25 Jumping Jacks
25 jumping Jills
5 Each Side – Lunge w/twist
8 Each Side – Lateral Lunge
5-1 Inch Worm Push Ups
20 Windmill Swings
15 Arm Circles Forward (Small – Big)
15 Arm Circles Backward (Small – Big)
10 Arm Pretzels (5 Each Side)
Demo Video: https://youtu.be/sI8h1xNUxcE
b: Warm-up (No Measure)
Spend 10 Minutes finding todays working weight for the deadlift.
Opt 1: Metcon (AMRAP – Reps)
Every 30 Seconds for 12 Min)
At 0:00 – 4 Deadlifts * See Notes
At 0:30 – Max Double Unders in 30 Seconds
At 1:00 – 4 Deadlifts
At 1:30 – Max Double Unders in 30 Seconds
Opt 2: Metcon (AMRAP – Rounds and Reps)
5 Single Leg Toe Touches Left
5 Single Leg Toe Touches Right
15 Mountain Climbers
Opt 1: Warm-up (No Measure)
Make sure you choose a load on the deadlifts that you can go unbroken and maintain a good position on even the last rep of the last round. Think 50-60% should be a starting point
The weight should be heavy but not so heavy that you need to spend a lot of time chalking up and getting psyched up for the lift!
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don’t lean back.
To lower – reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It’s just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
We’d like for you to keep the rope moving for as much of the 30 seconds as possible. If you want to practice your double unders here great, but you may also switch to single unders.