Perpetual Fitness – CrossFit
PROGRAMMING UPDATE…
We’re going to have some fun with the World Wide CrossFit Open this year! The purpose will be to come together as a gym and continue to improve ourselves while supporting others. More info will be released as we get closer.
For now I just want to reassure you that your fitness is GOLDEN! Lots and lots of thought, experience, and expertise goes into each and every workout crafted here. This time of year, programming shifts more towards General Physical Preparedness (GPP) as opposed to specific demands (eg 10 Week Squat Cycle). You want to start honing in on weaknesses so your strengths can soar.
Your goal is to be a well-rounded fitness machine!
Strength
Back Squat (Every 3:00 x 5 Sets)
PERFORMANCE
Build to Heavy Set of 5 Back Squats, add 5-10LBS from 1/12/21
FITNESS
10 Back Squats @ 60-70% 1RM
10 Calf Raises
10 Lateral Lunges Per Leg
HEALTH
10 Box Squats
10 Calf Raises
10 Lateral Step-ups Per Leg
Metcon
Metcon (Time)
PERFORMANCE
For Time:
1000 Meter Run (800 | 600)
50 Thrusters (45/35)
30 Toes to Bar (Front Levers | Knees to Waist)
FITNESS
For Time:
1000 Meter Run or Row (800 | 600)
35 Thrusters (45/35 | 35/25 | 25/15)
20 Knees-to-Chest (Knees to Waist | V-ups)
HEALTH
For Time:
800 Meter Run or Row (600 | 400)
35 DB Front Squats or DB Push Presses (35/20 | 20/15 | 15/12)
20 SL V-ups (BFSU | Toe Reaches)