Perpetual Fitness – CrossFit
We want to wish Katy Houk a Happy Anniversary!! You have improved significantly over the past year, and have been such a great asset to Perpetual! Keep crushing WOD’s and getting better every day!
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SHOULDER HEALTH CLINIC this Sunday (3/3/19) 10AM – 11AM!
$15 – must reserve spot in wodify! 15 person max. (Card in Wodify will be billed unless otherwise noted.)
During this clinic, participants will:
– Be taken through an assessment
– Be provided with personalized techniques and tactics for shoulder health
– Improve shoulder health, stability, flexibility and mobility
– Retest their range of motion to show improvements
– Earn a free functional movement screening with Dr. Bill ($100 value)
This course was designed specifically by physical therapist Dr. Bill Hesse and I to provide Perpetual Athletes with the ability to identify shoulder movement restrictions and the tools to address them.
Skill
Metcon (No Measure)
Option 1.
(10+ Unbroken TTB)
EMOM 9 (:20 on / :40 off)
1st: False Grip Ring Beat Swings
2nd: Low Ring MU Transitions
3rd: Kipping Hip to Rings or Ring MU
Option 2.
(1-9 Unbroken TTB)
EMOM 9 (:20 on / :40 off)
1st: Banded Beat Swing
2nd: Kipping Knee Tucks
3rd: Assisted TTB
Option 3.
(Road to first TTB!)
EMOM 9 (:20 on / :40 off)
1st: Dead Hang
2nd: Banded Hollow Lat Pull-downs
3rd: Lying Toes to KB
Check out these drills here:
Low Ring MU Transitions: https://www.youtube.com/watch?v=IbEUM6KQNzg
Kipping Hip to Rings or Ring MU: https://www.youtube.com/watch?v=xheDks__FwQ
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Banded Beat Swing: https://www.instagram.com/p/BWZ9cGoFdLi/
Kipping Knee Tucks: https://www.youtube.com/watch?v=Cj0tVF6MZXA
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Banded Hollow Lat Pull-downs: https://www.youtube.com/watch?v=FVjtOSA-dz8
Lying Toes to KB: https://www.youtube.com/watch?v=d5yQMplTevU&feature=youtu.be
Metcon
Metcon (Time)
Option 1.
1:00 on / 1:00 off:
10 Toes-to-bar
Max Box Jump Overs (24/20) in remaining time.
*Continue until you complete 108 Box Jump Overs.
Option 2.
1:00 on / 1:00 off:
5 TTB or 10 K2W
Max Box Jump Overs (16/12) in remaining time.
*Continue until you complete 84 BJO.
Option 3.
1:00 on / 1:00 off:
10 Lying Knees to Elbows
Max Plate Jump Overs in remaining time.
*Continue until you complete 60 PJO.