April 28,2020

27
Apr

April 28,2020

Announcements

Book your one on one call with one of our coach from below link

https://persistenceathletics.as.me

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Exercise is amazing, from the inside out. I feel so alive and have more energy.”

Warm-up

2 rounds of:

30 High jump single unders

10 Glute bridges

10 Kettlebell swings (with a light Object)

10 Good Mornings

10 Bird-dogs (5 each -slow and controlled)

10 Toe-ceiling touch

Specific Warm-up

Triple-unders

40 single-unders

5 sets of 3 single-unders + 1 double-under

3 sets of 5-10 double-unders

3 sets of 3-5 triple-unders (or attempts)

GHD sit-ups

10 straight-leg sit-ups

10 medicine-ball good mornings

10 medicine-ball sit-ups

10 GHD sit-ups to parallel

3-5 GHD sit-ups

Deadlift

5 reps of a 3 position deadlift with an emtpy barbell:

Full deadlift. Then pause on the descent at:

Thigh

Knee

Below Knee

10 deadlift reps with a pair of light bumper plates

Workout of the Day

Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Triple-unders

GHD sit-ups

Deadlifts

♀ 125-lb. deadlifts

♂ 185-lb. deadlifts

Cooldown

30 sec Calf and hamstring stretch on chair

30 sec toe touch hold (standing)

8 slow cat-cow