Perpetual Fitness – CrossFit

Happy Birthday to Meredith Irwin! You are such a genuine, kind-hearted person and bring great energy with you whenever you’re in! Keep up the great work and have the best day!

Weightlifting

Snatch (Build to heavy 1 Hang Snatch + Snatch Complex)

Metcon

Metcon (Time)

4 Rounds:

6 Pistols, alternating | SL Box Squats | SL Step-ups

12 Hang Power Snatches (115/80 | 75/55 | 45/35)

24 Box Jump Overs (24/20 | 20/16 | Plate)

Flex

Introducing Perpetual Flex….

Flex is a membership add-on, and will come with some cool features and enhancements such as Tracks. Tracks are Accessory workouts designed to help you crush your individual goals. We will be providing samples of these workouts over the next week or so. Our daily WOD will get you fit AF, no doubt about it. However some of you have specific goals (core, muscle growth (size and/or shape), burn extra cals, or build strength. Whatever it is….there’s a track for that! We will also be adding gymnastics/skill based tracks, endurance tracks, mobility tracks, and more!

Tracks are designed to be done after class on the studio/ barbell side of the gym MWF only. You can follow no tracks, one track, two tracks, three tracks, or all of the tracks! Beginning in September you will need a Flex membership add-on to both get the programming and use the other side of the gym. More info coming soon! For now, enjoy!

Metcon (No Measure)

CORE

For quality:

100 Kneeling Banded Crunches

80 KB Side Bends

60 Banded Plank to Pike

PUMP

A. 1×50 Barbell Shrugs

B. 3×20 Pendlay Row

C. 1×50 Barbell Shrugs

-Start at ~45% of 1RM deadlift and adjust as necessary. These are to be unbroken, smooth and succinct reps, not hurky jerky

D. 3 Rounds:

50 Banded Hammer Curls

:30 Rest

50 Banded Curls

1:00 Rest

CARDIO

For time:

200 Mountain Climbers (1ct) for time

*Every 20 reps perform 5 high jump squats (lower and settle into bottom of squat then explode out; this will not only build the lungs but will transfer over to all dynamic lifts)

STRONG

A. Back Squat

5×3 @ 80-95% of 5RM

*this is a range to be used based on how you’re feeling on this particular day. If you’re feeling hot, load it up. Otherwise take it lighter and focus on good reps.

B. 3 Sets:

Max Deadlift Hold @ 75% of DL Max

*DL bar and hold at top. This will help build incredible grip strength. Rest 2:00 between sets.
Kneeling Banded Crunches: https://youtu.be/bnEbdVGBYZI

DB/KB Side Bends: https://youtu.be/ltVi1F5SBkE

Banded Plank to Pike: https://youtu.be/To2LJgb-_FI

Barbell Shrugs: https://youtu.be/9xGqgGFAtiM

Pendlay Row: https://youtu.be/Weu9HMHdiDA

Banded Hammer Curls: https://youtu.be/SniJo-6t7Gk

Banded Curls: https://youtu.be/MkPz57rN2nw