Perpetual Fitness – CrossFit

Eat For Performance Nutrition Clinic: Saturday March 13th @ 10:30AM
Danielle is stepping up in a BIG way to bring you guys some foundational content about how to approach your nutrition to support and optimize your performance. This is FREE for everyone registered for the 2021 Intra Open; $20 for Active Members; $30 for Non-Members. We’ll post info about how to sign up later in the week, for now Save the Date!

INTRA OPEN POINTS
Here is how the point system will work….
-Each athlete has a possible 200 total points they can earn over the course of the 4 weeks
-140/200 are non-performance related points (we will share these with you this week) which is 60%
-The remaining 40% will be based on individual athlete performance within their respective division (60 total points)….for each weekly event the top 14 Athletes in each division will receive points:
-the #1 overall will earn 14 points
-2nd place will earn 13 points
-3rd place will earn 12 points
-etc….
**There is 1 additional point awarded to each athlete that records an RX score. If an athlete wins all 4 Events + 1 Point each week for RX they would earn all 60 possible Performance Points.

DIVISIONS
WOMEN:
Age 20-31 (currently 9 registered athletes)
Age 32-35 (currently 11 registered athletes)
Age 36-49 (currently 10 registered athletes)
Age 50+ (currently 8 registered athletes)

MEN:
Age 20-31 (currently 9 registered athletes)
Age 32-40 (currently 5 registered athletes)
Age 41-55 (currently 4 registered athletes)
Age 56+(currently 4 registered athletes)

REMINDER: Announcement Party + Intra Open KickOff Party Thursday March 11th @ 7:30PM! Will be releasing Heat Sign-ups this week.

LET THE GAMES BEGIN!

Weightlifting

Front Squat (Every 2:00 x 5 Sets)

PERFORMANCE

Build to a Heavy Complex:

1 Pausing Front Squat (2 Seconds)

1 Front Squat

HEALTH

5 Front Squats to Box or 5 Push Presses

10 Glute Bridges

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

AMRAP 14

200 Meter Run (100m | 50m)

7 Thrusters (95/65 | 75/55 | 65/45)

7 Toes-to-bar (SL TTB | Front Levers)

FITNESS

AMRAP 14

200 Meter Run or Row (100m | 50m)

7 Thrusters (75/55 | 65/45 | 45/35)

7 Knees-to-Chest (Front Levers | Knees-too-Waist)

HEALTH

AMRAP 14

200 Meter Run or Row or 400m Bike

7 DB Squats or Push Presses (35’s/20’s | 20’s/15’s | 15’s/12’s)

7 V-ups (SL V-ups | BFSU)