February 24, 2020

23
Feb

February 24, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Mind is a flexible mirror, adjust it, to see a better world.”

Warm-up

1 round of:

60-seconds of rowing

20 deep mountain climbers

60-seconds of rowing

20 air squats

60-seconds of rowing

20 hang muscle-cleans with very light DBs

60-seconds of rowing

10 strict pull-ups

Specific Warm-up

Dumbbell squat clean

Perform 2 rounds of the following progression:

5 dip and drives

5 hang power cleans to a front squat

5 squat cleans

*Start by using light dumbbells on the first set and use the intended workout weight on the second set.

Deficit push-up

10 scapular push-ups

5 push-ups

5 push-ups with hands on DBs

Workout of the Day

Metcon (Time)

21-15-9 reps for time of:

Dumbbell squat cleans

Strict pull-ups

Deficit push-ups (hands on DBs)

♀ 35-lb. DBs ♂ 50-lb. DBs
Scaling Option 1:

21-15-9 reps for time of:

Dumbbell power cleans

Strict pull-ups using band

Push-ups

Scaling Option 2:

21-15-9 reps for time of:

Dumbbell hang power cleans

Ring Row

Incline push-ups

Cooldown

Coaches Choice