Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Samson Lunge (5/Leg)

10 Moose Antlers (5/Side)

10 Scorpion Stretch (5/Side)

10 Iron Cross (5/Side)
Moose Antler: https://www.youtube.com/watch?v=xMrqFfH0DYE

Strength

Floor Press

BARBELL +/- PERFORMANCE DB/KB/MB +/- FITNESS

3-4 Sets:

Max Effort Single Arm Floor Press (R)

Max Effort Single Arm Floor Press (L)

Max Effort Reverse Fly

30 Banded Face Pulls

1:00 Rest Between Sets

Today’s strength is focusing on the chest and back muscles that haven’t been hit since Murph on Monday. Start with the Right side and do max effort single arm floor press. We aren’t looking for “to failure” here, but pretty close. Go directly into the same thing on the Left side. Then you’ll stand up and do max effort reverse fly, again going to just shy of failure. Finish with 30 banded face pulls for a nice pump. Athletes without any equipment will perform sets of elevated push-ups to target the different sides and smaller chest muscles and scap push-ups to hit the back muscles.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

100m Run/Row/Bike | :30 Cardio movement

8 Push Press [Barbell: 118/80, DB/KB: 50/35]

6 Devils Press/Burpees | Clapping Push-Ups/Push-Ups
Yesterday’s metcon was a long chipper, so we have a shorter 8 minute sprint for today. Starting with some cardio, a 100m Run/Row/Bike (if applicable), would be ideal here, if not have athletes perform :30 of a cardio movement. Followed by 8 Push Press. This can be done with a BB/DB/KB/Plate. This should be a challenging weight but one that you could get through atleast the first round unbroken when fresh. Finishing off each round with 6 Devils Presses. If you have an athlete that doesn’t have equipment or has done a significant amount of burpees this week, you can challenge them here with clapping [plyo] push-ups or regular push-ups.