Fortitude Fitness – CrossFit
Warm-up (No Measure)
5 Reps each of
“I”, “Y”, “T”, “W”
5 Squat jumps after each set
Demo Video: https://youtu.be/UiEHJ_LA0Ps
Bench Press (3-3-3-3-3)
Add Weight each set… Looking for a heavy set of 3
1 sec. pause at the bottom of each rep…. Punch the ceiling
Opt 1: Metcon (Time)
Every 4 Min for
15 Hang Power Snatch 65/45
15 Box Jumps 24/20
10 Pull Ups
🚨*****Rest 1 min between rounds**** 🚨 See Notes for the explanation!!
Opt 2: Metcon (AMRAP – Rounds and Reps)
10 KB Swings 35-53/15-35
8 Alternating Step Ups
6 Ring Rows
Opt 1: Warm-up (No Measure)
Score: Slowest round only
Goal: Under 3 min
You will rest until the 4:00 mark at which you start the second round, third round starts at 8:00, then 12:00, then 16:00.
So the idea here is to get at least minute of rest between each round.
We want you to pick a level of intensity that you can grind for about 3 minutes, rest and repeat for 5 rounds. Choose your weight and pull up variation to allow about a minute of rest.
For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
For the box jumps you will choose a box that is 24in for men and 20in for women if you can! If that height is too much for you – go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box. You may also sub step ups.
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates.
For the pull ups you may do strict (lower the reps to something you can complete in MAX 3 sets), kipping/butterfly, low bar or ring rows.
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all the way up at the top.