Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of Line Drills (down and back)
Solider Kicks
Walking Samson
Walking Spidermans
Inch Worm (no push-up)
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Metcon
We had some VERY important workouts this week, and if you missed one of them today is the perfect opportunity to catch up so you are not behind on your fitness journey! These workouts are listed in order of priority:
1. Wednesday’s 5RM Deadlift (be safe here especially if not under active guidance of a coach!)
2. Tuesday’s Running Workout (specifically the interval portion at the end)
3. Light jog via the distance you are training for:
-5k Trainees: 4 Mile Jog @ :30/mile slower than basaeline 5k pace
-2 Mile Trainees: 2 Mile Jog @ :30-1:00/mile slower than baseline 2 mile pace (eg. you would finish the 2 miles at 1:00 to 2:00 slower than your baseline time)
-1 Mile Trainees: 1 Mile Job @ 1:00-1:30 slower than baseline 1 mile pace
Deadlift (5 Rep Max (18-min hard cap))
Please let a coach know the weight that you successfully complete 5 reps with so they can convert it to a projected 1RM!
Metcon (Time)
30:00 Clock:
Option 1.
0-18:
– 3 Rounds
– 600m Run
– 21 Hang Squat Snatches (75/55)
18-30: (5k)
– Complete 400m Run Every 2:00
Option 2.
0-18:
– 3 Rounds
– 400m Run
– 21 Hang Power Snatches (75/55)
18-30: (2 mile)
– Complete 300m Run Every 2:00
Option 3.
0-18:
– 4 Rounds
– 200m Run
– 15 Hang Squat Snatches (55/35)
18-30: (1 mile)
– Complete 200m Run Every 2:00
Record number of Reps and Splits from 18-30 min in comments
Metcon (Time)
Light jog via the distance you are training for:
-5k Trainees: 4 Mile Jog @ :30/mile slower than basaeline 5k pace
-2 Mile Trainees: 2 Mile Jog @ :30-1:00/mile slower than baseline 2 mile pace (eg. you would finish the 2 miles at 1:00 to 2:00 slower than your baseline time)
-1 Mile Trainees: 1 Mile Job @ 1:00-1:30 slower than baseline 1 mile pace