Perpetual Fitness – CrossFit
Happy Birthday to Tina Whittington! You bring such good energy and a good attitude with you every time you’re in! You’ve done so much to enhance and add value to Perpetual and we are so grateful for you! Have a wonderful day today!
Our leadership capacity is limited to the amount of adversity we have successfully overcome.
We can only endure what we have trained for, in fitness and in life. We can’t expect more of anything until we have shown we are capable of handling it. It’s a beautiful thing to want more from yourself and others, but it’s foolish to expect it to come without friction and discomfort.
When times are tough, reframe it….Is the situation happening to you? Or is it just the necessary training you need to get to where you want to go?
Pick a squat and get stronger!
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 75%
1×1 @ 80%
1xME @ 85%
Overhead Squat (1xME @ 85%)
Front Squat (1xME @ 85%)
Back Squat (1xME @ 85%)
Metcon (AMRAP – Reps)
Max Unbroken Back Squats (135/95)
Equal Reps of V-ups
Max Unbroken Back Squats (95/65)
Equal Reps of SL V-ups
Max Unbroken Back Squats (65/45)
Equal Reps of Bicycle Crunches (2ct)
*Score is total number of back squats completed. You get one :03 pause at the top per set.
20 KB Side Bends per side
20 Hanging Knee Raise
20 Banded Crunches
5 sets of Band Assisted Chin-ups (underhand)
Set 1: 20 Band Assisted Chin-ups
Set 2: 10 Bodyweight chin ups or 5 Negatives :05
Set 3: 15 Band Assisted Chin-ups
Set 4: 1 Bodyweight or Assisted: half rep from the bottom into 1 full rep x 10 times thru (1/2+Full=1)
Set 5: 10 Band Assisted into 5 Bodyweight or Negatives, directly into Max Effort band assisted reps.
Notes: Rest 2 Minutes Between sets. Note band assistance. Scale needed.
B. Landmine T-Bar Row
Set 1: 20 Reps
Set 2: 15 Reps
Set 3: 12 Reps
Set 4: Half Rep from the bottom into 1 full rep 7 times each
Set 5: 10 Reps into a 10 second hold at the top into 9 reps into a 9 second hold at the top into 8 reps into an 8 second hold at the top etc.. all the way down to 1 rep into a 1 second hold. Use a moderate weight.
Notes: Rest 2 Minutes between sets. Try to increase weight each set.
A. 10 Rounds:
*Rest :60 between sets.
A. Barbell Good Morning (standing)
B. EMOM 10
5-8 Strict pull-ups
*Complete your movements with assistance as necessary, and then rest the remainder of the minute. Make sure you fully lock out at the bottom to ensure full range of motion. Partial range of motion means partial results. Be sure to keep good notes on your performance.
KB Side Bends per side: https://youtu.be/mBGEXX1PUGE
Hanging Knee Raise: https://youtu.be/Gw3RyyARhBQ
Banded Crunches: https://youtu.be/bnEbdVGBYZI
Landmine T-Bar Row: https://youtu.be/KDEl3AmZbVE