January 17, 2020


January 17, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day

don’t have to be great to start, but you have to start to be great.


Squat hold for 30-60 seconds


3 rounds of:

10 slow and controlled bird dogs

5 glute bridges

5 slow and controlled goblet squats

5 jumping air squats

Specific Warm-up

Back squat

With an empty barbell, perform 5 reps of each:

Tempo back squat (3s down, 3s hold, 1s up)

1 1/4 back squat

Back squat

Workout of the Day

Metcon (Weight)

Practice SLIPS for 20 minutes.

Back squat 5-5-5-5-5 reps
Back squat 5-5-5-5-5 reps

(Start with light weight)


3 Rounds

4x Front Rack Reverse Lunge

6x Sliding Hamstring Curls(4 Count Eccentric)

Rest 90 secs. between sets