191202

Fortitude Fitness – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

2 Rounds

10 Kip Swings

10 Frog Jumps

10 Jumping Squats

10 Pass Throughs

Strength

Back Squat (5×5)

Add 5 to 10 pounds more than last week. We aren’t at a certain percentage. Remember we are adding weight each time we do the movement.

Deadlift (1×5)

Add 10 to 20 pounds from your last time deadlifting.

Conditioning

Opt 1: Metcon (AMRAP – Rounds and Reps)

20 EMOM

4 Pull Ups or 2 Muscle Ups

4 Plate Burpees 45/25

Once you get to 10 minutes successfully – add 1 pull up and 1 plate burpee every minute.

So Min 1-10:

4 Pull Ups

4 Plate Burpees

(Do the 4 + 4 every minute for 10 min)

Min 11:00

5 Pull Ups

5 Plate Burpees

Min 12:00

6 Pull Ups

6 Plate Burpees

Etc.

Opt 2: Metcon (Time)

10 Rounds

5 Ring Rows

4 Burpees

Notes

Opt 1: Warm-up (No Measure)

SCORE: Each minute will = 1 Round. SO if you last 12 total minutes (and the 12th minute is successful) You got 12 rounds plus any additional reps into the 13th minute!

For the pull ups you are going to want to choose a number of pull ups and pull up style that at least at first you can do unbroken. You can do kipping, strict (lower then number to 3 or so if you do this), ring row, low bar or a bent over row.

Just remember on the pull ups, all of the way down and all of the way up.

Pick a number of plate burpees that takes you no longer than about 25-30 seconds at the most during the first few rounds at least.