April 27, 2020

26
Apr

April 27, 2020

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CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“What we really are matters more than what other people think of us.”

Warm-up

2 rounds for 30-seconds of:

Up-down

Jump and land

Push jerks

Push-up to downward dog

Thruster shots (with a light Object)

Shoulder shrugs + High elbow

Specific Warm-up

Clean and jerk

Perform 5 reps of each step of the progression with an empty barbell:

Hang clean deadlift + shrug

Hang muscle cleans

Hang power clean + front squat

Deadlift shrug + clean

Push press

Push jerk

Clean + split jerk

Workout of the Day

Metcon (Weight)

Practice SLIPS for 20 minutes.

Clean and jerk 3-3-3-3-3 reps

Cooldown

30 sec each leg pigeon pose

30 sec shoulder stretch on wall

30 sec child pose on chair