Fortitude Fitness – CrossFit
Warm-up (No Measure)
10-15 Upright Twist
10-15 Bent Over Twist
10-15 Pass Throughs _ Ground to Overhead
10-15 Thread the Needles
10 Lunges – Hold at the Bottom for a Sec.
Take your pick! Ring, Matador, Box, Bench…..
Don’t mail it in!
Opt 1: Metcon (Time)
200m Run or 250m Row
10 Power Snatch 75/55
8 Burpee Box Jumps
Rest 1 Min
Opt 2: Metcon (Time)
12 KB Swings 35/26
Opt 1: Warm-up (No Measure)
Goal: Under 4:00 Per Round (Not Including Rest)
The run distance for the workout should take you roughly 45 Seconds to 1:15.
The power snatch will start on the ground with a wide grip. You will have your heels down, the bar close to the body and the chest up. Hinge at the hip and bend the knee – but don’t get too squatty. Keep the chest over the bar.
To lift the bar you will drive the heels down and lift the chest. Keep the bar close to the body. Once past the knees you will pick up speed and jump straight UP with the bar. Do not allow the bar to swing OUT. Shrug the shoulders and allow the bar to start to travel UP the body (instead of away) by bringing the elbows high and outside (like a scarecrow). As the bar goes up you will pull yourself down and underneath it into a partial overhead squat. Press to lockout in this position. Heels down, knees out, chest up, armpits forward, arms locked, with the bar over the middle of the body. Stand to finish.
For the burpee box jumps you will face your box and perform a burpee. You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box.
Opt 2: Warm-up (No Measure)
Score: Total Time
Goal: Under 13 Min
We want the run to take somewhere around 1 minute. Adjust up or down as needed.
For the swings you will hold either a single KB in both hands at the waist. Your feet should be roughly shoulder width apart with the heels down. Reach the butt back and bend the knees slightly. Keep the chest up as you pull the weight back between your legs. Stand up hard and fast. Keep the belly tight and guide the weight to about eye level. Allow gravity to bring it back down but keep the chest up, belly tight, and heels down!
For the burpees you can choose regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or even elevated burpees.
Make sure that your hands aren’t out too wide for the push up portion and make sure that we are avoiding major worming or snaking! Keep the belly tight and hands next to rib cage for the push ups!