Perpetual Fitness – CrossFit
Big week this week! Let’s start it off with a bang!
Warm-up (No Measure)
10 Scap Pull-ups
10 Jump Squats
10 Jumping Pull-ups
50’ Bear Crawl
10 Inch Worm Push-ups
50’ Walking Lunge + Twist
Then, break out barbells for:
5 Strict Press
5 Behind the Neck Strict Press
5 Dip / Hold / Stand
5 Dip / Hold / Stand + Press (under control)
Push Press (Heavy set of 3 reps)
**15 Minute Running Clock**
Good ‘ol heavy barbell for our strength today!
-Once you have built up to a moderately heavy load, you should be hitting your triples every 2:00 or so with small, incremental builds.
-Goal is for 4-6 heavy lifts
-For our newer athletes, perform 3-5 reps every 2:00 at a lighter load, and build if and when the mechanics and consistency are there
-Barbells can come off the rack or ground depending on preference
3 Rounds for Time:
20 Push Press (115/80)
Today we have a Classic CrossFit Triplet with all the fitness fixings—mono-structural, gymnastics, weightlifting—all in one workout!.
The workout should take 10-15 minutes (about 4:00 per round with the run and transitions taking half of the time)
We are looking for some heavy breathing and pushing through the fatigue during transitions
Get comfortable being a little uncomfortable today!