Fortitude Fitness – CrossFit
Warm-up (No Measure)
2x100m Sled Push
2x100m Sled Pull
Deadlift (Work up to heavy set of 4 then 2×4 )
These are standing on 45# plates
You will work up to a heavy set of 4 reps, then hit 2 more sets of 4 at that weight.
If you are not comfortable deadlifting from the plates, that is fine, PLEASE go straight from the ground.
Not comfortable deadlifting? Ask a coach to use trap bar.
Opt 1: Metcon (Time)
30 Thrusters 75/55
40 Weighted Sit Ups 25/15
30 Hang Squat Cleans
40 Toes to Bar OR V-Ups
30 Back Squats
40 Weighted Knee Raises 20/14
Opt 2: Metcon (AMRAP – Rounds and Reps)
10 Goblet Squats
10 DB Press
10 Sit Ups
Opt 1: Warm-up (No Measure)
Score: Total Time
Goal: Under 16 Min
Time Cap: 20 Minutes
Choose a load that you can complete at least 15 reps of each movement if that’s all you had to do. Break up the Barbell movements into smaller sets of 7-10 reps, even smaller for the bodyweight stuff. No section should take longer than 3 minutes.
Thrusters start with bar on the shoulders, elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat. Stand up hard and fast. Press the bar straight up to lock out – biceps by the ears.
For the sit ups, touch the plate to the floor overhead at the bottom and press it overhead at the top. Keep your feet on the floor.
Switch to regular sit ups if needed.
Start standing tall for the hang squat clean holding the bar near your hips with straight arms. Reach the hips back slightly and bend the knees.
Stand up hard and fast! Pull the bar up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around FAST to allow the bar to land on the shoulders in the bottom of the squat.
Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep.
Toes to bar start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
Modify to Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.
Opt 2: Warm-up (No Measure)
Goal: 9 Rounds +
For this workout you will do 10 goblet squats + 10 sit ups as many times as you can in 14 min.
For the goblet squats you will hold the weight at the chest with the elbows pulled in tight. The chest should be lifted and the belly tight. Feet are under the shoulders with the heels down. Reach the butt back and down. Drive the knees out and keep the chest lifted. Drive the knees out. Get the butt lower than the knees at the bottom with the chest up, elbows in, belly tight, knees out, and heels down!
For our expecting mama’s you can sub a dead bug or slam ball for the sit ups.