January 21, 2020

21
Jan

January 21, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Whether you think you can or you think you can’t, you’re right.”

Warm-up

2 rounds of:

50-ft bear crawl

50-ft crab walk

50-ft duck walk

10 hip extensions on a GHD

10 push-ups to a side plank

Specific Warm-up

Strict knees-to-elbows

5 hanging knee raises

5 knees-to-armpits

5 knees-to-elbows

*All steps can be scaled to lying on the ground and holding onto the rig.

Single-leg squat

Perform 5 reps of each, per leg:

Reverse lunge

Reverse lunge with back foot off the ground (*scaling option)

Assisted single-leg squat holding onto rings

Single-leg squat

Handstand walk

3 wall walks (*scaling option)

2 sets of 1 wall walk + 10 shoulder taps

5 reps of “falling” (or walking) into the wall

5 attempts at handstand walking

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows

20 single-leg squats, alternating

30-ft handstand walk
Scaling Option 1:

Complete as many rounds as possible in 20 minutes of:

10 knees raise

20 single-leg squats, alternating (With support)

30-ft handstand tapping

Scaling Option 2:

Complete as many rounds as possible in 15 minutes of:

10 knees raise

20 Air squats

20 Pike hand stand tapping or 30-ft Bear crawl

Cooldown

Coaches Choice