April 18, 2020


April 18, 2020


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CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“The days that break you are the days that make you.”


2 rounds of:

1-minute of mountain climbers

20 Lunges

10 Cossack squats

10 Toe touches

10 Strict press DB/Object

30-seconds of plank hold

Specific Warm-up

Dumbbell step-up

10 step ups

10 dumbbell lunges, per side

10 dumbbell step ups, per side

Dumbbell push press

Perform 2 rounds of progression with 5 reps of each step:

Dip and hold with dumbbells on shoulders

Dip and drive (slow)

Dip and drive (fast)

Push press

*First round with a light set of dumbbells, and the second round with the intended workout weight.

Workout of the Day

Metcon (AMRAP – Reps)

5 2-minute rounds of:

20 dumbbell box step-ups

Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 35-lb. DBs and 16-in. box

♂ 50-lb. DBs and 20-in. box


30 sec, spiderman lunge hold

30 sec seated toe touch

30 sec thread in the needle stretch (per hand)