Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 5

P1: 10/8 Cal Row

P2: Plank (switch when P1 finishes row, then keep switching back and forth for duration of amrap)

Into…

(both partners)

:60 (L/R) Wall Chest Stretch

:60 Toe Touch (seated with active core)

Into…

Activation (P1 on press, P2 on RDL, then switch each round):

2 rounds

5/5 Single Leg RDL (empty barbell)

5 Tempo Floor Press (empty barbell); :02 down / :01 up

Weightlifting

It doesn’t get any more Old School than this! Today we have a classic combo of lower body pull and upper body push with the triple OG’s of strength training: Deadlifts + Floor Press! These will be performed as a superset (move from DL directly into FP), both with a tempo of 3-0-0-1

Deadlift (3×8, across)

Tempo: Lift off ground, hold for 1 second @ top, 3 second lower to floor, explode back up.

: Floor Press (3×8, across)

Tempo: Lower for 3 seconds to chest, 0 seconds @ bottom, explode back up, hold for 1 second at top.

**Rest before going back to DL**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

16 DBL KB Deadlifts (53/35)

12 HR Push Ups

8 DBL Russian KBS