February 14, 2020

13
Feb

February 14, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Do something today that your future self will thank you for.”

Warm-up

2 rounds of:

Bike or row, 2 minutes

10 broad jumps

10 spiderman lunges

10 GHD hip extensions

10 overhead squats with a PVC

Specific Warm-up

For each lift use the following schema:

5 reps at 30% of 1RM

3 reps at 50% of 1RM

2 reps at 60% of 1RM

1 rep at 65% of 1RM

1 rep at 75% of 1RM

1 rep at 85% of 1RM

> The first attempt should be about 90-95% of 1RM

Workout of the Day

Metcon (Weight)

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep
Scaling Option 1:

Back squat, 3-3-3-3-3-3-3 rep

Shoulder press, 3-3-3-3-3-3-3 rep

Deadlift, 3-3-3-3-3-3-3 rep

Scaling Option 2:

Back squat, 5 rep

Shoulder press, 3-3-3-3-3-3-3 rep

Deadlift, 3-3-3-3-3-3-3 rep

Cooldown

Coaches Choice