Fortitude Competitor  Fortitude  South Coast
Fortitude-Competitor-Fortitude-South-Coast

Fortitude Fundamentals

 

About the programme

Fortitude Fundamentals is for those athletes wanting to take competition seriously or who want to compete in the Sport of CrossFit. It is aimed at the intermediate and advanced athletes who have had exposure to multiple Open Seasons.

The Process

For those who want to commit to the process, who can pledge 2 – 3 hours a day to training and who have access to a CF gym. Those who have the mindset to want to get better even during times of adversity. Who want to make the ‘Fortitude Mindset’ a consistent habit.

Sample Programming
Day 1
Session 1:
Snatch Waves OTM

  • 1. 4 Snatches
  • 2. 3 Snatches
  • 3. 2 Snatches
  • 4. 4 Snatches
  • 5. 3 Snatches
  • 6. 2 Snatches
  • Min 7 – 10. Heavy Single
  • 5 x 5 Heavy OHS

*Rest as needed between sets

  • Assault Bike Intervals:
    • 2 Min on 2 Min off x 5 sets
    • 1 min @ 65rpm
    • 30 sec @ 70rpm
    • 30 sec @ +75rpm

Session 2:

  • 4 RFT: 400m Run
  • 20 T2B
  • 10 Burpees
  • EMOM 12:
    • ODD – 6 – 8 MU
    • EVEN – 12 – 15 SHSPU
Sample Programming
Day 2
Session 1:

  • 12 minutes to build to a heavy clean complex
  • 2 PC, 3 HPC, 4 Shoulder-OH
  • WOD: 30 PCJ @ 85/ 60 after every 5 reps
    10 Pull Ups, not including zero or after 30 reps.

Session 2:

  • For Time: 1K Row
  • 25 Bench @ 70/ 50
  • 2K Bike Erg

Bullet Proofing:

  • 4 Rounds not for time:
    • 10 Incline DB Bench
    • 10 Underarm Pull Ups
    • 10 Weighted Dips
    • 10 BOR

Rest as needed
Midline – 3 Rounds

  • 1 minute Plank Hold
  • 25 Back Ext
  • 20 GHD’s

Rest as needed b/w sets