February 13, 2020

12
Feb

February 13, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


““Your body can stand almost anything. It’s your mind that you have to convince.” “

Warm-up

3 rounds of 30-seconds of:

Single-unders

Crab walk

Inchworms

Specific Warm-up

L pull-up

3 sets of:

Lift right leg for 5-sec + lift left leg for 5-sec (with bent legs)

3 sets of:

Lift right leg for 5-sec + lift left leg for 5-sec (with straight legs)

1-3 strict pull-ups (or 3 jumping pull-ups)

1 pull-up with right leg extended

1 pull-up with left leg extended

1 pull-up with both legs extended (bent legs)

1 L pull-up with straight legs

Handstand push-up

1 rep of 1 kick-up + 30-second handstand hold (*scale to pike)

2 sets of 4 negative handstand push-ups

2 sets of 2 handstand push-ups

Workout of the Day

Metcon (Time)

21-18-15-12-9-6-3 reps of:

Handstand push-ups

L pull-ups
Scaling Option 1:

21-18-15-12-9-6-3 reps of:

Pike Hand Stand push-ups

Pull-ups/Jumping pull-ups/Ring rows

Scaling Option 2:

21-18-15-12-9-6-3 reps of:

Pike Hand Stand tapping

Pull-ups/Jumping pull-ups/Ring rows

Cooldown

Coaches Choice