Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
3 sets
1:00 Run
5 Inchworm
10 Good morning
:30 Bear Crawl
:30 Crab Walk
Strength
Reverse Lunges
BARBELL +/- PERFORMANCE + DB/KB/MB +/- FITNESS
3 SETS, 1 SET EVERY 4:00
10 x [1/2 lunge from bottom + full lunge] Left Leg
10 x [1/2 lunge from bottom + full lunge] Right Leg
NO EQUIPMENT +/- HEALTH
3 SETS, 1 SET EVERY 4:00
10 x Step-Up Each Leg
10 x Lateral Step-Up Each Leg
For the strength portion today, we are working on the muscular endurance and strength of the quad. We have 3 sets here today with each set being 4 minutes long. Whenever you finish the rep scheme, rest for the remainder of the 4 minutes. We will be performing 10 reps on each leg. One rep = 1 half lunge from the bottom right into 1 full lunge. To perform this, start with the left leg back in a staggered stance. Bring the left knee down to the ground. Come up until the left knee is about 6-inches off the ground. Bring the left knee back down to the ground and then stand all the way up until both legs are fully extended. Repeat 10 times then switch legs and repeat 10 times on the right.
Metcon
Metcon (Time)
BARBELL +/- PERFORMANCE
For Time: (95/65)
30 Sumo Deadlift High Pull
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
On The Minute: 10 Unbroken Double Unders
DB/KB/MB +/- FITNESS
For Time:
30 KB/DB/Band Sumo Deadlift High Pull
30 Jump Squats
30 DB/KB Cleans | Russian KBS
30 Alternating DB/KB Snatches
30 Overhead Lunges | Quarter OH Squat | OH Step-Up
On The Minute: 10 Double Under Attempts | Skater Hops, 2ct
NO EQUIPMENT +/- HEALTH
For Time:
30ft Bear Crawl
30 Air Squats | Squats to Chair
30 Hip Bridges | Single Leg Glute Bridge (30/Side) | Glute Bridges
30 Hand Release Push-Ups | Push-Ups | Elevated Push-Ups
30 Mountain Climbers, 2ct
On The Minute: Skater Hops | 10 Side Shuffle Steps | 10 Jumping Jacks or Jack Steps
Flex
Metcon (AMRAP – Reps)
CORE
EMOM 8 (:45/:15)
1. Body Saw Plank
2. Hollow Rock
Metcon (4 Rounds for reps)
AEROBIC CAPACITY/RUN
4 sets: [4 min on, 1 min off]
40 Box Jump Overs | 50 Tuck Jumps | 100 Jumping Jacks
40 Walking Lunges
Remaining time is max reps V-Up [sub to Sit Ups]
Score is total sit ups combined.