Perpetual Fitness – CrossFit

Big week this week! Let’s start it off with a bang!


Warm-up (No Measure)

400m Run(together)

10 Scap Pull-ups

10 Jump Squats

200m Run

10 Jumping Pull-ups

50’ Bear Crawl

100m Run

10 Inch Worm Push-ups

50’ Walking Lunge + Twist

Then, break out barbells for:

5 Strict Press

5 Behind the Neck Strict Press


5 Dip / Hold / Stand

5 Dip / Hold / Stand + Press (under control)



Push Press (Heavy set of 3 reps)

**15 Minute Running Clock**

Good ‘ol heavy barbell for our strength today!

-Once you have built up to a moderately heavy load, you should be hitting your triples every 2:00 or so with small, incremental builds.

-Goal is for 4-6 heavy lifts

-For our newer athletes, perform 3-5 reps every 2:00 at a lighter load, and build if and when the mechanics and consistency are there

-Barbells can come off the rack or ground depending on preference


Metcon (Time)

3 Rounds for Time:

400m Run

20 Pull-ups

20 Push Press (115/80)
Today we have a Classic CrossFit Triplet with all the fitness fixings—mono-structural, gymnastics, weightlifting—all in one workout!.

The workout should take 10-15 minutes (about 4:00 per round with the run and transitions taking half of the time)

We are looking for some heavy breathing and pushing through the fatigue during transitions

Get comfortable being a little uncomfortable today!


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