April 14, 2020


April 14, 2020


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CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“The best drill for improving your movement patterns is to practice your movement patterns”


2 rounds of:

30 Jumping Jacks

20 Shoulder taps

10 PVC pass-through + around the world +Reverse pass throughs

10 goblet squats

10 PVC shoulder raises

10 Elbow to instep

Specific Warm-up

Strict muscle-up

Perform 3-5 reps at each step of the progression:

False grip ring rows

10-second ring support + 3-second ring dip negative

Low-ring muscle-up transition with feet under body + dip

Low ring muscle-up transition with feet out front

Banded low ring muscle-up transition

2 minutes of muscle-up practice on high rings

Single-arm overhead squat

With a light dumbbell perform 3 reps per side:

Single-arm overhead squat to depth above parallel

Single-arm overhead squat to full range of motion

2 sets of 3 reps per side increasing in load

Workout of the Day

Metcon (Time)

12-9-6 reps for time of:

Single-arm overhead squats, left arm

Single-arm overhead squats, right arm

Strict muscle-ups

♀ 45-lb. dumbbell ♂ 70-lb. dumbbell


1 min per leg, pigeon pose

30 sec shoulder back stretch

30 sec wide leg hold