February 08, 2020

8
Feb

February 08, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Fit is not a destination, it’s a way of life.”

Warm-up

AMRAP 10

50-ft shuttle run

10 ring rows

25-ft “butt scoots”*

20 banded good mornings

25-ft inchworms

10 V-ups

Specific Warm-up

L-sit

2 rounds of:

30-seconds of high plank with pointed toes

30-seconds of a hollow hold

30-seconds of an arch hold

30-seconds of rest

2 sets of an L-sit for 10 seconds

Legless rope climb

2 sets of 6 rope pull-ups with leg assist

2 sets of 3 lying to standing rope climbs

1 set of 3 lying to standing rope climbs with feet on low box

2 sets of 1 pull-up + 1 pull with right arm + 1 pull with left arm

1 legless rope climb (or attempt)

Workout of the Day

Metcon (Time)

100 ft. of legless rope ascent in AFSAP

L-sit for 2 minutes in AFSAP

AFSAP = As few sets as possible.

Count rope progress from where your hands begin to where your hands end on each climb.
Scaling Option 1:

100 ft. of rope ascent (With leg)

L-sit for 2 minutes in AFSAP

Scaling Option 2:

30 Pull-ups

Plank for 2 minutes in AFSAP

Scaling Option 2:

40 Body Row

Plank for 2 minutes in AFSAP

Cooldown

Coaches Choice