January 14, 2020

13
Jan

January 14, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“The best AB exercise is 5 sets of stop eating so much junk food.”

Warm-up

2 rounds of:

1-minute of rowing

30-seconds squats

30-seconds of jumping jacks

Specific Warm-up

Thruster

Perform 2 rounds of progression, using a PVC in the first round and an empty barbell in the second round:

5 front squats

5 push-presses (squat-width stance)

5 thrusters (pausing for 2-sec overhead)

5 cycled thrusters

Pull-ups

10 scapular pull-ups

10 jumping pull-ups

2 sets of 5 jumping chest-to-bar pull-ups

Workout of the Day

Metcon (Time)

5 rounds for time of:

15 thrusters

15 pull-ups

♀ 65 lb. ♂ 95 lb.
Scaling Option 1:

5 Rounds for time of:

15 Thruster (Light Weight)

15 Jumping pull-ups

Scaling Option 2:

5 Rounds for time of:

15 Squat + Push press

15 Body row

Cooldown

Coaches Choice