Fortitude Fitness – CrossFit
Warm-up (No Measure)
100 – 10-15 Floor Press w/ Plate
200 – 10-15 Squatty KB Swings
300 – 10 Broad Jumps
400 – 50′ Knee to Chest
Opt 1: Metcon (AMRAP – Rounds and Reps)
30 Push Ups or 15 HSPU
30 KB Step Ups 53/35
30 Box Jumps 24/20
Opt 2: Metcon (AMRAP – Rounds and Reps)
7 Push Ups
14 Step Ups
14 Plate Hops
Goal: 9 Rounds+
ROMWOD (No Measure)
Opt 1: Warm-up (No Measure)
Goal: 3 Rounds
This is a lot of reps! Break up the push ups early to avoid going to failure. Focus on being explosive in the box jumps rather than cycling through them really fast. Keep your chest up and belly tight on those step ups!
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
For these step ups you can hold the KB’s at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Alternate your stepping leg so for 30 reps, it’s 15 per leg.
You can sub alternating lunges. Each lunge counts as one rep.