Perpetual Fitness – CrossFit
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.
Metcon
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Metcon (AMRAP – Reps)
19.2 Scaled
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 95/55
25 hanging knee-raises
50 single-unders
13 squat cleans, 115/75
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 135/95
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 155/115
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 185/135
Stop at 20 minutes.
Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.