January 15, 2020

15
Jan

January 15, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Nothing tastes as good as being fit feels.”

Warm-up

2 rounds of:

1:00 of single-unders

10 sit-ups

25-ft dumbbell single-arm overhead carry, right

20 mountain climbers

25-ft dumbbell single-arm overhead carry, left

20 alt. lunges

Specific Warm-up

Double-unders

3 rounds of:

3 single-unders + 1 double-under + 3 single-unders

3 rounds of:

3 single-unders + 3 double-unders + 3 single-unders

15 double-unders

Turkish get-up

Using your shoe, put your fist into the bottom of your shoe. Perform 2-3 reps on one side, then the other.

Lying one-arm presses

Roll to elbow

Press into opposite hand

Low sweep (or high bridge)

To knee (or lunge up)

Negative Turkish get-ups

Workout of the Day

Metcon (No Measure)

3 rounds of:

3 minutes of Turkish get-ups

2 minutes of double-unders

1 minute of rest

♀ 25-lb. dumbbell

♂ 35-lb. dumbbell
Scaling Option:

3 rounds of:

3 minutes of Turkish get-ups (Light weight)

2 minutes of Single-unders

1 minute of rest

Cooldown

Practice Free HEAD stand – Hold 10s rest 20s x6