February 03, 2020

3
Feb

February 03, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“The differance between your body This week

Warm-up

2 rounds of:

400-m Row/Bike (2nd round, run)

20 banded pull-aparts

3 Turkish get-ups, per arm

10 kip swings

10 ring rows

3 push-ups to side plank, per side

Specific Warm-up

Strict bar muscle-up

10 scapular pull-ups

3 sets of 1 jump up to bar + 1 pull-up

3 sets of 1 jump up to bar + 1 chest-to-bar pull-up

3 sets of 1 jump up to bar + 1 hip-to-bar kip

3 sets of 1 muscle-up negative

2 minutes practicing strict bar muscle-ups

Workout of the Day

Metcon (Time)

3 rounds for time of:

800-m run

10 strict bar muscle-ups
Scaling Option 1:

3 rounds for time of:

800-m run/bike/Row

10 strict Pull-up/ Banded Pull-ups/Jumping Pull-ups

Scaling Option 2:

3 rounds for time of:

800-m run/bike/Row

10 Body Row

Cooldown

Coaches Choice