February 29, 2020

28
Feb

February 29, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Great works are performed, not by strength, but by perseverance.”

Warm-up

1 round of:

100m row + 10 PVC pass-throughs + 10 straight-leg good mornings

100m row + 10 PVC presses + 10 squat

400m row + 10 hanging straight leg raises + 10 pull-ups/ring rows

Specific Warm-up

Strict L pull-up

Hang from bar:

Lift right leg for 5-sec hold; lift left leg 5-sec hold; lift both legs 5-sec hold

2 sets of 3 kipping L pull-ups

(Perform a kipping pull-up, but hold legs in “L” on the way down)

2 sets of 3 L pull-ups (or variation)

Dumbbell bench press

15 banded pull-aparts

Push up to side plank, 5 per side

Then,

10 reps of bench press with a light set of dumbbells

> Perform 3 sets of 5 reps building in weight to intended workout weight.

Workout of the Day

Metcon (Time)

3 rounds of:

7 dumbbell bench presses

5 strict L pull-ups

Then,

Row 1,000 m for time
Scaling Option 1:

3 rounds of:

7 dumbbell bench presses

5 pull-ups + 30 sec hanging leg raises

Then,

Row 1,000 m for time

Scaling Option 2:

3 rounds of:

7 dumbbell bench presses

5 Ring Row + 30 sec L-sit

Then,

Row/bike 1,000 m for time

Cooldown

Coaches Choice