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TWENTY POINT THREE

Perpetual Fitness – CrossFit

Happy Birthday to the Barbell mastermind himself, Nick Carrozza! Thanks for all you do to help members improve their gainzzz!! We appreciate all that you do, and hope you have an amazing birthday! Let’s get it!!

Metcon

*Compare to 3-16-18

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes
OPTION 2

21 deadlifts (135/95)

21 hand release push-ups

15 deadlifts (135/95)

15 hand release push-ups

9 deadlifts (135/95) 


9 hand release push-ups

21 deadlifts (185/135)

50-ft. bear crawl

15 deadlifts (185/135)

50-ft. bear crawl


9 deadlifts (185/135)

50-ft.bear crawl


Masters 55+

♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups

♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups

Scaled Masters 55+

♀ deadlift 80 lb., perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl
♂ deadlift 115 lb., perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl

Flex

Metcon (No Measure)

TRACKS

LAST CALL

2 Rounds:

2:00 Back Squats (95/65 / 65/45 /45/35)

2:00 Clean and Jerk (95/65 / 65/45 /45/35)

2:00 Up Downs

CORE

50 Sit-ups

50 Bicycle crunches, 2ct

50 Hollow Rocks

50 Leg Raises over DB or KB, 2 ct

50 Sit-ups

PUMP

A. 3 Rounds:

20 Banded Lat Pull Down

15 Unilateral Lat Pull Down, Rt

15 Unilateral Lat Pull Down, Lt

*Rest :60 between sets. Video here: https://www.instagram.com/p/Bw7GICTJGFQ/

B. 4×12 Each Arm

Single Arm Row w/ Band Resistance

*Rest :90 between sets. Video here: https://youtu.be/0US9QbhaBMc

C. Pull-up Pump Up

3x Pull-up Drop Sets

—Max strict pull-ups immediately into max banded strict pull-ups w/ a :03 negative

*Rest 2:00 between sets

CARDIO

30-20-10

KBS (52/35)

Burpees over KB

*200m run or row after each round.

MOBILITY

Spend 2-3 minutes on each hip with the lacrosse ball (:17 video: https://youtu.be/jU7A8blgTJc)

Spend 2-3 minutes on each quad with the foam roller (:20 video: https://youtu.be/k3DQ7XWDxc4)

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