April 07, 2020

6
Apr

April 07, 2020

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CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“You may have to fight a battle more than once to win it.”

Warm-up

2 round of:

10 Burpee

10 Leg swings (Front+back+side)

20 Lunges

10 Body Row

10 Good Mornings

10 deadlifts to knee

Specific Warm-up

Rowing

“Stroke builders”

5 strokes at rates 24-26-28-30

5 strokes at rates 26-28-30-32

5 strokes at rates 28-30-32-34

Build-up + practice

Build-up to working weight by performing 5 sets of 3 deadlifts reps, increasing load each set.

2 rounds of:

2 strokes

1 deadlift

*Rest 1 minute between rounds

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

5 hard-effort pulls on C2 rower

3 deadlifts

♀ pulls at sub-1:45/500-m pace, 215-lb. deadlift

♂ pulls at sub-1:30/500-m pace, 315-lb. deadlift

Cooldown

30 sec Calf and hamstring stretch on chair

30 sec toe touch hold (standing)

8 slow cat-cow