Fortitude Fitness – CrossFit
Warm-up (No Measure)
@100 5 Push Ups
@200 10 Jumps
@300 15 Arm Circles – Forward & Backward
@400 10 Jumping Lunges
Bench Press (Bar/5-10, 50/5, 60/5, 70/3, 75/3, 80/3, 85/ME)
Opt 1: Metcon (AMRAP – Rounds and Reps)
16 Hang Power Cleans
16 Push Press
16 Front Rack Lunges
*Goal 2 Rounds*
Rest 2 Minutes
12 Hang Power Cleans
12 Push Press
12 Front Rack Lunges
*Goal 3 Rounds*
Rest 2 Minutes
8 Hang Power Clean
8 Push Press
8 Front Rack Lunge
*Goal 4 Rounds*
Opt 1: Warm-up (No Measure)
For the hang power clean you will deadlift the bar to the “hang” position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side.