Perpetual Fitness – CrossFit

Happy Birthday to the world-traveler and difference-maker, Rita Fedorchuk! We all love being around you, whether in the gym, at volleyball, or at golf outings! You have a wonderful attitude and spirit. Big things on the way for you! Happy birthday!

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TODAY we have some fun! We will be testing/retesting our 1 rep max in the Overhead Squat (or whichever squat you’ve been training) and the deadlift. You will have 30 minutes to complete both of these lifts. This is the main priority for today.

I’ve provided our regular Tracks along with an “After Party” style of workout if you’d like to get some additional fitness in and/or don’t use the allotted 30 minutes for lifting. Having said that, don’t underestimate the difficulty and stress that are inherent with heavy days! They are wonderful and necessary for strength, fat loss, toning, and anaerobic training.

Weightlifting

Pick a squat and find your 1 RM!

Overhead Squat (Find your new 1 rep max)

Front Squat (Find your new 1 rep max)

Back Squat (Find your new 1 rep max)

Weightlifting

Deadlift (Find your new 1 rep max)

Flex

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 DB Hang Power Cleans (50’s/35’s)

10 DB Front Rack Lunges

5 Devil Presses

Metcon (No Measure)

TRACKS

CORE

3 Rounds:

1:00 Rower Pike-ups

1:00 Side Crunch, RT

1:00 Side Crunch, LT

1:00 Rest

PUMP

50-40-30-20-10 reps of:

Barbell Skull Crushers

Barbell Curls

CARDIO

Teams of 2

For time:

100 Cal Row

*While 1 partner works, the other partner completes 30 KBS. Switch upon completion.

MOBILITY

Spend 1-2 minutes at each position. Focus on taking deep breaths, relaxing into the stretch.