February 26, 2020

25
Feb

February 26, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Once your mindset changes, everything on the outside will change along with it.”

Warm-up

2 rounds of:

60-seconds of single-unders

10 goblet squats

5/5 Turkish get-ups

1 minute of overhead stretch (hands on box)

Specific Warm-up

Box jump

5 broad jumps

3 sets of 5 box jumps, increasing in height each set

Toes-to-bars

30-seconds of a hollow hold

30-seconds of a superman hold

10 kip swings

10 hanging knee raises

2 sets of 5 toes-to-bar

Power snatch

Perform 5 reps of each step of the progression with an empty barbell:

Snatch deadlift + shrug

Muscle snatch

Power snatch

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 power snatches

7 toes-to-bars

9 box jumps

♀ 75 lb., 20-in. box

♂ 115 lb., 24-in. box
Scaling Option 1:

Complete as many rounds as possible in 20 minutes of:

5 Hang power snatches

7 hanging knee raises

9 box jumps

Scaling Option 2:

Complete as many rounds as possible in 20 minutes of:

5 power clean

7 hanging knee raises

9 box jumps

Cooldown

Coaches Choice