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)