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Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Forward Arm Circles

20 Jumping Jacks

:30 Plank Hold

2 Rounds:

10 Backward Arm Circles

20 Seal Jacks

:30 Hollow Hold

Strength

Metcon (No Measure)

EMOM 9

1. Choice Skill [Double Unders, Pistols, Handstand, etc]

2. Choice Iso Hold [Dip, Plank, Hollow Hold, Push-Up, Row, etc]

3. Choice Cardio [Run, Mountain Climbers, Jumping Jacks, Jump Rope, etc]
Today’s strength will act as an extended warm-up and will be specific to each of our athletes and their goals. An alternating 9 minute EMOM for a total of 3 sets here. First minute will be a skill, second minute will be an isometric hold, and the third minute will be a cardio movement to get the heart rate up. Isometric holds can also be working on some mobility.

Metcon

Metcon (Time)

BARBELL +/- PERFORMANCE

For Time:

200m / 1:00 Single Arm Overhead Carry [Switch arms as needed]

45 Burpees

200m / 1:00 2-Arm Overhead Carry with 1 DB/KB

90 V-Ups

200m / 1:00 Single Arm Overhead Carry [Switch arms as needed]

45 Burpees

DB/KB/MB +/- FITNESS

For Time:

200m / 1:00 Single Arm Farmers Carry [Switch arms as needed]

30 Up Downs

200m / 1:00 Double Front Rack Carry

60 Straight Leg Sit-Ups

200m / 1:00 Single Arm Farmers Carry [Switch arms as needed]

30 Up Downs

NO EQUIPMENT +/- HEALTH

For Time:

200m / 1:00 Single Arm Front Rack Carry [Switch arms as needed]

15 Inchworms

200m / 1:00 Double Farmer Carry

30 Vertical Crunches

200m / 1:00 Single Arm Front Rack Carry [Switch arms as needed]

15 Inchworms
PERFORMANCE:

For the Overhead Carries, this can be done with a DB/KB/Plate/Any weighted object. Arm should be fully extended and locked out overhead, core tight, pulling the rib cage down. I want you to try to stay moving the entire time during this workout, however you can break as necessary. On the burpees, try to get sets of 5-10 in before resting, and on the V-Ups try to get somewhere between 10-20 reps in before resting.

FITNESS:

For the Farmers Carries, this can be done with a DB/KB/Plate/Any weighted object. Arm should be fully extended and locked out by your side, about a 45* angle away from your body. I want your core tight and you to be thinking about pulling your rib cage down. I want you to try to stay moving the entire time during this workout, however you can break as necessary. On the up downs, try to get sets of 5-10 in before resting, and on the Sit-Ups try to get somewhere between 10-20 reps in before resting.

HEALTH:

For the Farmers Carries, This can be done with a DB/KB/Plate/Any weighted object. Arm should be fully extended and locked out by your side, about a 45* angle away from your body. I want your core tight and you to be thinking about pulling your rib cage down. On the Front Rack Carry, I want you to focus on trying to get your elbows up high, atleast in line with your shoulders. I want you to try to stay moving the entire time during this workout, however you can break as necessary. On the inchworms, try to get sets of 5 in before resting, and on the Crunches try to get somewhere between 5-10 reps in before resting.

Flex

Metcon (Time)

CORE:

3 Rounds of…

10 Side Bends Each Side

15 Weighted Sit-Ups

1:00 Plank Hold

Metcon (AMRAP – Reps)

SHOULDER HEALTH:

3 Sets:

:30 Banded Internal Rotations

:30 Banded External Rotations

:30 Single Arm Banded Row, Left

:30 Single Arm Banded Row, Right

:30 Rest

Metcon (Weight)

PUMP:

Set 1: 15 Bicep Curl with :02 Negative + 15 Fast Tricep Dips

Set 2: 12 Bicep Curl with :02 Negative + 12 Fast Tricep Dips

Set 3: 10 Bicep Curl with :02 Negative + 10 Fast Tricep Dips

Set 4: 8 Bicep Curl with :02 Negative + 8 Fast Tricep Dips

Set 5: 8 Bicep Curl with :02 Negative + 8 Fast Tricep Dips

1:00 Rest Between Sets

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