Perpetual Fitness – CrossFit

We had two special birthdays yesterday….
Happy Birthday to the ever-pleasant Stephanie Swiderski! Always smiling, always shining, always styling….we’ve never seen you have an off day! Hope you had an awesome day and can’t wait to see you rock this year!!

Happy Birthday to the lovely and vibrant Teresa Matson! It’s been inspiring seeing you overcome your injury with poise and toughness. Haven’t heard you complain about it once, you just keep showing up and making it happen…that’s what winners do! Happy birthday young superstar!

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TESTING/BASELINE WEEK
We will use this week (and 1 day next week) to wrap up our 6 week Bench Press program as well as establish baseline data and metrics for the next 10 weeks. Here is the layout for the week:
Monday: Bench Press 10RM; Chin-up Baseline; MetCon
Tuesday: Back Squat 5RM; MetCon
Wednesday: New Perpetual Benchmark WOD; Shoulder Health Series
Thursday: Pull-up Baseline + Accessory; MetCon
Friday: Olympic + Barbell Cycling; MetCon
Thursday 2/20: Skill/Core/Cardio Baseline; MetCon

Weightlifting

Bench Press (15 Min to Find a New 10RM)

Gymnastics

Strict Chin-ups (BENCHMARK)

PERFORMANCE

Max Unbroken Strict Chin-ups (1 band or less, least assistance as possible)

FITNESS

AMRAP in 3 minutes (1 band or less, least assistance possible)

HEALTH

Max Dead Hang (1 Band or less, least assistance possible)

*We simply need to document a starting point for you! Doesn’t matter if it’s a 1 second hang or 100 strict unbroken, we’re just looking for a place to start so we can make progress.

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

AMRAP 12

30/24 Cal Row

15 Burpee Box Jump Overs (24/20 | 18/16 | 16/12)

15/12 Cal Row

30 DB Snatches (50/35 | 35/25 | 25/20)

FITNESS

AMRAP 12

5 Lateral Box Step-overs/side

10 Up Downs

20 Hang DB Snatches (35/25 | 25/20 | 20/15)

40/30 Cal Row

HEALTH

AMRAP 12

10 Box Push-ups

20 Hang DB Snatch or DB Clean (25/20 | 20/15 | 15/12)

30/24 Cal Row or Bike