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