CrossFit Now – CrossFit
STRUCTURE: Athletes will complete 15 Rounds of 1 Minute of Row Calories and 1 Minute of Burpees. (30 Minutes Total)
STIMULUS: “FORTITUDE” is a Threshold workout.
STRATEGY: Athletes during the practice rounds should establish a number of Calories/Burpees they feel they can sustain for 15 Rounds.
SCALING: Athletes can work for 0:45 and transition for 0:15
SCORING: Athletes’ score will be their Lowest Round of Calories + Burpees combined.
-Athletes should be strategic about the number of Calories and Burpees they choose
-Athletes need to dig deep around the halfway point and stay in control of their mindset
-There is no room in today’s workout for negative thoughts or self doubt!
“Fortitude” ROW BURP (AMRAP – Reps)
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
*Your score today will be the lowest
rounds of row calories + your lowest
round of burpees
*If you complete the 15 calorie row
and 15 burpees on every round,
your score for the day is 30
*If you are able to maintain 15
calories on the rower, but drop to 12
burpees in one round, your score for the
day is 27
50-59-12/10 Cal, 10 Burpees
60+-12 Rounds (24 min) 10/8 Cal, 8 Burpees
Basics-8 Rounds (16 min) 8/6 cals, 4 burpees