February 04, 2020

4
Feb

February 04, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Don’t limit your challenges, challenge your limits.”

Warm-up

2 rounds for 30-seconds of:

Row

Spidermans

Air squats

2 rounds for 30-seconds of:

Good mornings with an empty barbell

High plank

Inchworm + push-up

Specific Warm-up

Burpee box jump-over

5 no push-up burpees

5 burpees

4 box step-overs

4 box jump-overs

2 burpee box jump-overs

Deadlift

30-second of 3-point hip-hinge drill with PVC

10 deadlifts with an empty barbell, pausing for 2-seconds at knees

Workout of the Day

Metcon (Time)

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs

3 deadlifts

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

♀ 20-in. box, 155 lb.

♂ 24-in. box, 225 lb.
Complete as many rounds as possible in 10 minutes of:

3 burpee

3 deadlifts

6 burpee

6 deadlifts

9 burpee

9 deadlifts

Etc.

Cooldown

Coaches Choice