February 05, 2020

5
Feb

February 05, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“You can have results or excuses, but not both.”

Warm-up

3 rounds of 30-seconds of:

Single-unders

Pass-throughs with a PVC

Push-up to downward dog

Squat therapy reps

Specific Warm-up

Handstand push-up

Half-kneeling dumbbell press, 10 reps per side

3 reps of 1 kick-up to handstand + 5 second hold

3 reps of 1 kick-up to handstand + negative

1-3 strict handstand push-ups

Squat clean

Perform 5 reps of each step with an empty barbell:

High hang muscle clean

Hang power clean + front squat

Deadlift + shrug

Clean

Workout of the Day

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 15 minutes of:

10 squat cleans

10 strict handstand push-ups

♀ 105 lb. ♂ 155 lb.
Scaling Option 1:

Complete as many rounds as possible in 15 minutes of:

10 Power cleans

10 Pike handstand push-ups

Scaling Option 2:

Complete as many rounds as possible in 15 minutes of:

10 Hang Power cleans

10 Pike handstand Tapping

Cooldown

Coaches Choice