Perpetual Fitness – CrossFit
GOLF OUTING 9/7/19
RSVP via the event page below. Tickets will include all you can eat and drink + 18 holes. We have the pavilion for as long as we’d like in the evening.
https://www.facebook.com/events/497913841005624/?ti=icl
NEW CHALLENGE ALERT
We will be releasing details next week about a new Lifestyle Challenge, as well as some other exciting things happening very soon. The challenge will be a first of its kind. There will be a nutritional component, however it’s about sustainable health, behavior modifications, healthy food relationships, mindfulness, and growth. We’ll have partnered up with a registered dietician who specializes in this area.
Metcon
Metcon (5 Rounds for reps)
5 Rounds
1:00 Cal Row
1:00 Med Ball Cleans (20/14 | 14/12 | 12/10)
1:00 TTB or Toes-thru-rings | K2W | BFSU
1:00 KBS (52/35 | 35/26 | 26/18)
1:00 Rest
Flex
TRACKS
CORE
3x 2 minutes @ each station:
KB Russian Twists
Overhead KB Situps
Flutter Kicks
PUMP
A. Bench Press
5×5, building to a heavy set
B. Incline Dumbbell Squeeze Press 4×12 Reps with a tempo of 3 seconds up and 3 seconds down
Rest 90 Seconds
Notes: Set up the bench on a low incline (20-30 degrees) Use some plates or a lox box to prop up the bench if no incline bench. record heaviest weight.
C. KB Skull Crushers (Floor)
3×12 (Allow Bells to touch ground on the side of head) 2 second negatives. Rest 90 sec
Notes: Sub DB’s if no KB’s.
CARDIO
For time
800 meter walk with a barbell on your back (95/65)
800 meter jog, backwards.
Try not to drop the weights. Your legs are going to be on fire.
STRONG
A. Back Squat
5×3 @ 80-95% of 5RM
*this is a range to be used based on how you’re feeling on this particular day. If you’re feeling hot, load it up. Otherwise take it lighter and focus on good reps.
B. Front Rack Step Ups
Holding the bar in a front rack position, step up on the low end of the plyo box, alternating legs. Find a weight you can do for 3 reps on each leg without stopping.
4 sets
DB Squeeze Press: youtube.com/watch?v=vSlGGg2s4nc
KB Skull Crusher: youtu.be/U_P2OCWvcvU shown with DB’s