Perpetual Fitness – CrossFit

Metcon

Perpetual 500 (Time)

Option 1.

500m Row

50m Walking Lunges

50 DB Hang Squat Cleans (50/35)

50 Knees-to-elbows

50 Wall Balls (20/14)

50 Burpees

50 Pull-ups

50 DB Shoulder-to-overehead (50/35)

50m Bear Crawl

500m Row

Option 2.

400m Row

40m Walking Lunges

40 DB Hang Squat Cleans (35/20)

40 Knees-to-chest

40 Wall Balls (14/12)

40 Athletic Burpees

40 Banded Pull-ups

40 DB Shoulder-to-overehead (35/20)

40m Bear Crawl

400m Row

Option 2.

300m Row

30m Walking Lunges, 1/2 ROM

30 DB Hang Squat Cleans (20/15)

30 Knees-to-waist

30 Wall Balls (12/10)

30 Up Downs

30 Jumping Pull-ups

30 DB Shoulder-to-overehead (20/15)

30m Bear Crawl

300m Row

Flex

Metcon (No Measure)

TRACKS

CORE

3 Rounds

1:00 Low Plank

:30 Right Plank

:30 Left Plank

1:00 High Plank

:30 Right Plank

:30 Left Plank

1:00 Rest

PUMP

A. EMOM 8

3 Banded Strict Presses w/ light bands

*use heavy DB’s to anchor band and 50-60% of 1RM

B. 3 Rounds

Max Effort Unbroken KB Presses @:

53/35, immediately into:

35/26, immediately into:

26/18

*Rest 3 minutes between rounds.

C. SUPERSET

a. 30 Banded Tricep Press Downs: https://youtu.be/tE4fKjFfXSA

b. 30 Banded Tricep Kickbacks: https://youtu.be/JoLs9s31d8s

CARDIO

3x Every 5:00:

400m Run

200m Backwards Run

STRONG

A. 5×3 Push Press

*If you don’t have a recent 3 rep max, go for it to get data!

B. Seated Good Mornings

5×5 @ relatively light weight; goal is to get chest as close to box/bench as possible.