May 01, 2020


May 01, 2020


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CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“When your work speaks for itself, don’t interrupt.”


2 rounds of:

30-seconds of jumping jacks

10 hollow rocks

10 push-ups

10 Cossack squats

10 Jumping air squat

10 Muscle snatch (light weight)

Specific Warm-up

Air squat

5 squat therapy reps

– 3-sec. eccentric and 3-sec concentric

5 air squats with feet together

5 squat therapy rep

5 air squats with feet wide

5 squat therapy reps

5 air squats


30-second high plank hold

5 push-ups

Dumbbell snatch

Perform 2 rounds of the following progression: first with a light dumbbell; second with a heavier dumbbell

5 Dumbbell deadlift, per side

5 Dumbbell deadlift + shrug, per side

5 Dumbbell muscle snatch, per side

5 Dumbbell power snatch, per side

3 Cycled dumbbell power snatch, per side

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB


1 min pigeon pose (per leg)

30 sec child pose

30 sec Hamstring stretch