January 16, 2020

16
Jan

January 16, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“You are the creator of your own density.”

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

Hang power clean

Perform 5 reps of each step with an empty barbell:

– Dip and drive to shrug

– Dip and drive to high elbows

– Hang muscle cleans

– Power clean “”lands”” (focus on footwork)

– Hang power cleans

*Build to workout weight by performing 3 sets of 3 reps.

Workout of the Day

Metcon (Time)

Tap out workout(Sub run with row for 350 meter)

0-3 minutes:

Run 300m – 10 Power Clean @50%

3-6

Run 300m – 10 Power Clean @55%

6-9

Run 300m – 10 Power Clean @60%

9-12

Run 300m – 10 Power Clean @65%

….etc.

Continue increasing weight on Power Clean by 5% until work can no longer be completed in the 3 minute period. Score is total Power Clean completed during entire workout.

you can sub run with 350m row
Tap out workout

0-3 minutes:

Run/Row/Bike 300m – 10 Power Clean @50%

3-6

Run/Row/Bike 300m – 10 Power Clean @55%

6-9

Run/Row/Bike 300m – 10 Power Clean @60%

9-12

Run/Row/Bike 300m – 10 Power Clean @65%

….etc.

Continue increasing weight on Power Clean by 5% until work can no longer be completed in the 3 minute period. Score is total Power Clean completed during entire workout.

you can sub run with 350m row

Cooldown

Coaches Choice