Fortitude Fitness – CrossFit
Front Squat (Warm up to 50% BS Max then 3×5 @ 50% of back squat)
Complete working sets at 5-3-X-1
5 Count down
3 Count hold at bottom
X Explode up
1 Count between reps
Opt 1: Metcon (AMRAP – Rounds and Reps)
Each Round is a 4 AMRAP
20 Double Unders
5 Front Squats 75-95/55-65
Rest 1 Minute Between Rounds
Opt 2: Metcon (AMRAP – Rounds and Reps)
20 Jump rope or Plate Hops
7 Goblet Squats 26-53/10-35
Opt 1: Warm-up (No Measure)
Score: Total COMPLETE Rounds from all 3 AMRAPs + any Additional Reps
Goal: 12 Rounds +
The goal for this one is to get at least one round per minute in each amrap. You’ll have three 4 minute amraps and each one you’ll start over from the beginning on the double unders.
If you are scoring this, keep track of the rounds plus additional reps you get in each one and then add up the total rounds plus the total additional reps for your final score.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds. If 20 double unders will be really broken up, you may want to lower to 10 reps. If that will still be really broken, go with the dumbbell hop overs. Each hop over the the dumbbell is one rep.
For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows – keeping the bar on the shoulder and not out in front. Stand fully for each rep.
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up
Warm Up – Kettlebell (No Measure)
3 Sets – without Breaking
5 Hang Cleans (RT)
5 Press (RT)
5 Hang Clean (LT)
5 Press (LT)
5 Goblet Squats