Ft. Ben Fit

Announcements

WE NEED YOUR HELP!

Ft. Ben is hosting the Fall Tru Challenge on Saturday, October 10th, and we can’t do it without you.

If you’d like to help, please put your name and times you can help HERE.

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

5 each way Lying Knees together side to side

20-30 seconds on all fours wrist mobility

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

10yd Walking Hip Openers

10yd Alternating Groin Stretch

10 Infant squats

—then—

2 Rounds

10 Front Squats @empty barbell

20 Scissor Kicks

Specific Warm-up

Round 1: 8 Front Squats @40%

Round 2: 6 Front Squats @50%

Round 3: 4 Front Squats @60%

Round 4: 2 Front Squats @70%

Front Squat (Build to a 1 Rep Max Front Squat)

FOCUS:

A lot of hard work and heavy lifting over the past 5 weeks, time to get your mind right and crush those PRs!! Let’s goooooooooooo! 💪

WOD (AMRAP – Rounds & Reps)

AMRAP 9

9 Burpee Box Step-overs @24/20″

18 Pull-ups
WOD Prep

3 Rounds

3 Burpee Box Step-overs

6 Pull-ups

WOD

SCORE: Rounds + Reps

GOAL: 7:00-9:00

PACE: Calculated…the higher rep Pull-ups will be the limiting factor