Fortitude Fitness – CrossFit
Warm-up (No Measure)
50′ POGO Jumps
50′ Power Skip
10-15 Side Lunges
10-15 Push Ups
10-15 Air Squats
Warm-up (No Measure)
a) Single DB RDL – 4×8
Add weight each set
b) Med Ball to toes – 4×10 Each Leg
Med Ball to Toes Demo: https://youtu.be/BVi2bqIRHGg
Opt 1: Metcon (Time)
60 Plate Burpees 45/25
40 Lungesters 75/55
Opt 2: Metcon (AMRAP – Rounds and Reps)
10 Alternating Hang DB Snatch
10 Alternating Lunges
20-35/10-26 DB or KB
Opt 1: Warm-up (No Measure)
Score: Total Time
Goal: Under 15 Min
Time Cap: 20 Min.
Make sure you choose the right weight for this. 40 in a row of either one of these movements is going to be pretty rough. If you go too heavy you will end up slowing down A LOT. We would rather see you closer to 10-13 min at a lighter weight than 20 min with the heavy weight. Feel free to lower it even more if necessary or use the KB sub for both movements to keep moving!
For the plate burpee you will do a push up with the hands on the plate. Jump or step the feet in. Pick up the plate with the heels down and chest up. Use the power from your legs and hips to help hoist the plate up and finish with a press to lock out over your head! Watch the toes on the lower!
Another option is a burpee + KB swing!
For the lungester the bar will be at the shoulders. You will complete a reverse lunge with the right, a reverse lunge with the left, and then a thruster (front squat + press).
For the lunges make sure you take a long enough step backward that you can keep your front heel down when the back knee GENTLY touches the ground. For the thruster keep heels down, knees out, chest up in the squat. Stand up hard and fast and finish with a press to lock out!
Opt 2: Warm-up (No Measure)
Score: Rounds & Reps
Goal: 5 Rounds
For the burpees you may do regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or elevated burpees.
Make sure you choose a burpee style that allows you to finish reps in no longer than 1 min even when you are super tired!
If you are doing a version with a push up make sure the hands are lower than the shoulders and in somewhat close to your body. Don’t allow the elbows to flare out. Keep the belly tight and work to avoid snaking or worming! Touch the chest all of the way at the bottom.
For the hang dumbbell snatch you will use a single dumbbell held in one hand at the waist. Dip slightly making sure the heels stay down and knees don’t cave in. Keep arm straight with weight dipping between the legs. Stand up hard and fast, shrug, and then punch the dumbbell overhead – locking out with the bicep by the ear! Lower back to the waist and switch hands. For each set of 10 you will end up doing 5 per arm.
The lunges will be unweighted.
For the lunges you may do forward stepping or reverse stepping. Reverse are our favorite for balance and glute activation purposes – but it’s up to you. Make sure you take a long enough step each time that your front heel stays down when your back knee touches. Don’t allow the working knee to cave in. Stand completely between reps and alternate feet with each step. You may also choose to use a counter balance for support. For each set of 10 you end up doing 5 per leg.
If you are unable to lunge for injury issues – you may choose to sub alternating step ups or single leg toe taps.