Perpetual Fitness – CrossFit
Gang-
We are BEEFING up the programming whilst you are at home! This is just one more step to where we plan to take things if this is a prolonged process. We’ve been offering Online Personal Training since 2017 to a very select few individuals with great success, however never had to do it for 100 people. We’re close to figuring it out. For now…plenty of options!
Please fill out this very quick intake form if you have not already. We are going to be adding customization to these workouts as early as Monday 3/22.
https://forms.gle/dTqRtVsmhZhRoPLy6
Warm-up
Warm-up (No Measure)
4-5 Rounds:
5 Cossack Squats per side: https://youtu.be/YvxmS5BIPi8
5 Lateral Bounds (or 5 more Cossacks) per side: https://youtu.be/JRF8n7mkBvM
5 Quadruped Shoulder Taps per side: https://youtu.be/RUjjKrORHpI
:30 Downward Facing Dog (+ calf march): https://youtu.be/ED6KwitZaIw
Strength
Bulgarian Split Squat (Every 2:00 x 5 Sets (10 min))
PERFORMANCE + FITNESS
Coach Nick Demo’s All 4 Options here: https://youtu.be/533zb_veXY8
5 reps each leg
Jumping Bulgarian Split Squat Over Hurdle | Jumping Bulgarian Split Squats | Bulgarian Split Squats
*Can use weight and/or scale-up the option.
HEALTH
8 reps each leg
Bodyweight Single Leg Romanian Deadlift
Metcon
Metcon (Time)
PERFORMANCE
5 Rounds
10 DBL DB Lunges (50/35 | 35/20 | 20/15)
20 Double-unders (High-knees | Penguin Hops)
10 DBL DB Push Press
20 Double-unders
10 DBL DB Thrusters
20 Double-unders
FITNESS
5 Rounds
10 SA DB Thrusters, 5/side (35/20 | 20/15 | 15/10)
200m Run (100m | 50m)
10 SA DB Push Presses, 10/side
200m Run
10 Walking Lunges
HEALTH
5 Rounds
10 DB Swings (20/15 | 15/10 | 10/5)
100m Walk
10 DB Shoulder Press, 10/side
100m Walk
*Use a Kettlebell or a loaded Backpack/duffle-bag/etc. as a substitute for Dumbbell(s). Load the backpack with books, rocks, bricks…whatever you can find!
Flex
Core / Midline
Metcon (Time)
EMOM 6
– 6 Reverse Crunches
– 4 Tuck Crunches
– 2 Alternating Reverse Crunch and Crunch (2 ct) (https://www.youtube.com/watch?v=krlBcLYtDbk @ 1:28)
– Max Sit-Up Hold
Accessory
Front Raise (3×10 each arm)
*20 reps if using a backpack (both arms at same time).
Rest 90 seconds between sets. Try to keep your back flat. You can use your legs a little. Keep the elbows bent. Record best load.
Rejuvenate
Metcon (No Measure)
10 Minute Savasana (led by Jon Kabat-Zinn): https://youtu.be/Oq-9POHygas