April 06, 2020


April 06, 2020


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CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“To live a creative life, we must lose our fear of being wrong.”


2 round of:

20 High Knee

20 butt kicks

10 on spot high jumps

15 goblet squats

15 PVC pass-throughs

10 push-ups to down dog

Specific Warm-up

Box jump

5 depth jumps

5 box jumps to low box

5 box jumps to medium box

5 box jumps to intended workout height

Shoot throughs

2 rounds of:

20-second pike stretch

2 push-ups using parallettes

10-second tuck hold on parallettes

2 reps of high plank on parallettes to jump to squat.

2 reps of a shoot through

Overhead squat

Perform all reps with a PVC or an empty barbell:

3 Snatch-grip deadlifts

3 Hang power snatches

3 Power snatches

5 half-depth waiter overhead squats

5 full-depth waiter overhead squats

5 Overhead squats

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds in 20 minutes as possible of:

5 overhead squats

10 box jumps

15 shoot-throughs

♀ 95-lb. OHS, 24-in. box

♂ 135-lb. OHS, 30-in. box


Warm-up (No Measure)

30 sec each leg pigeon pose

30 sec shoulder stretch on wall

30 sec child pose on chair