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.