February 10, 2020

9
Feb

February 10, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Success usually comes to those who are too busy to be looking for it.”

Warm-up

2 rounds of:

1-minute of single-unders

10 slow and controlled bird dogs

10 banded glute bridges

10 goblet squats

2 rounds of:

30-seconds of squat hold

30-seconds of reverse grip bar hang

Specific Warm-up

Overhead squat

All reps are done with a PVC pipe

5 snatch-grip behind the neck push presses

5 Sotts presses

5 overhead squats

All reps are done with an empty barbell:

5 snatch-grip behind the neck push presses

5 overhead squats with a pause at the bottom

5 overhead squats

Workout of the Day

Metcon (Weight)

Practice Plank for 5 minutes

Overhead squat 3-3-3-3-3 reps
Scaling Option:

Practice Plank for 5 minutes

Overhead squat 3-3-3-3-3 reps

(With light weight)

Cooldown

Coaches Choice