Perpetual Fitness – CrossFit
We are proud to introduce the 24 members of the Perpetual Committed Club for the month of August! The following atheltes attended class atleast 15x last month! Keep up the great work everyone! 💪👊
Affie Siddiqui
Ana T Harden
Ara Kallibjian
Audrey Lexus
Dan Salupo
Elena Ray
Giovanna Milano
Holly Matko
Isa Ranganathan
Jaime Boyer
Jim Lechko
Jimmy Parsons
Lindsey My
Lisa Sommer
Melissa Huff
Melissa Rains
Michele Kramer
Nakry Keeke
Naomi Williams
Nathan Yencho
Nikki D’Amico
Rita Fedorchuk
Samuel Quinones Jr
Veronica Tomaschek
Weightlifting
Deadlift
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 75%
1×1 @ 80%
1xME @ 85%
Metcon
Metcon (4 Rounds for reps)
For reps:
2:00 DB Deadlifts (50/35 | 35/20 | 20/15)
2:00 Box Jump Overs (24/20 | 16/12 | Plate)
]
2:00 Pull-ups | Banded | Jumping
2:00 Rest
—
1:30 DB Deadlifts
1:30 Box Jump Overs
1:30 Pull-ups
1:30 Rest
—
1:00 DB Deadlifts
1:00 Box Jump Overs
1:00 Pull-ups
1:00 Rest
—
:30 DB Deadlifts
:30 Box Jump Overs
:30 Pull-ups
Score each segment seperately:
1 Number for the 2:00 Round
1 Number for the 1:30 Round
1 Number for the 1:00 Round
1 Number for the :30 Round
Metcon
Metcon (No Measure)
TRACKS
CORE
3 Rounds
30 MB Russian Twists, 2 ct
20 MB Leg Raises (Hold MB in between feet, keep heals 6″ from ground; raise legs to 90 degree angle, then lower)
10 MB V-ups
PUMP
A. Alternating DB Hammer Curls
Set 1: 15 Reps each arm
Set 2: 12 Reps each arm
Set 3: 10 Reps each Arm
Set 4: 10 Reps each arm
Notes: Increase weight each set.
B. EZ Bar Curls
Set 1: 20 Reps light
Set 2: 15 Reps with a 3 second negative
Set 3: 12 Reps with a 2 second negative
Set 4: 10 Reps with a 2 second negative
Set 5: 100 reps with the empty EZ bar for time
Notes: Increase weight each set, except last set.
CARDIO
3 Rounds:
500m Row
Rest 3:00
400m Row
Rest 2:00
300m Row
Rest 1:00
Notes: fast and explosive rowing, trying to stay at or below your best 500m row pace.
STRONG
A. Box Squat
6×3, climbing
*Explode up from the bottom
B. Stiff Legged Deadlifts
8 sets of 2 @ 40% of your conventional deadlift 1RM
Notes: slow and controlled; these are to help strengthen your lower back and hamstrings while increasing posterior chain mobility.