February 11, 2020

10
Feb

February 11, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“All progress takes place outside the comfort zone.”

Warm-up

2 Rounds:

1 minute of single-unders

15 kettlebell swings

15 hollow rocks

15 overhead squats with a PVC

Specific Warm-up

Strict pull-up

30-second active bar hang

2 sets of 5 bottom-half pull-ups

30-second chip over bar hang

2 sets of 5 top-half pull-ups

2 sets of 1-3 strict pull-ups

Push-up

30-second high plank hold

1 set of 5 push-ups pausing at the bottom with chest off of the ground

5 push-ups

Workout of the Day

Metcon (Weight)

Complete as many rounds as possible in 30 minutes of:

500-m row

3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Scaling Option:

Complete as many rounds as possible in 20 minutes of:

500-m row

3 rounds of Strict Cindy

1 round of Strict Cindy is

5 jumping pull-ups/banded pull-ups/ring rows,

10 push-ups/inclinded push-ups,

15 air squats

Cooldown

Coaches Choice