January 22, 2020

22
Jan

January 22, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Always remember: good things take time.”

Warm-up

AMRAP 5

10 Mt. climbers

10 PVC pass-throughs

10 bent over rows with an empty barbell

10 lunges

Specific Warm-up

Strict pull-up

10 scap pull-ups

5 bottom-half pull-ups

5 top-half pull-ups

3 negative pull-ups

1-3 strict pull-ups

Push-up

30-seconds of high plank

2 sets of 5 tempo negative push-ups (5s down)

5 push-ups from bench

5 push-ups

Air squat

2 sets of 5 squat therapy reps

2 sets of 5 tempo squats (3s down, 3s hold, 3 up)

5 air squats

Workout of the Day

Metcon (AMRAP – Reps)

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
Scaling Option 1:

Complete as many reps as possible in 12 minutes of:

1 Banded Pull-ups, 2 push-ups, 3 squats

2 Banded Pull-ups, 4 push-ups, 6 squats

3 Banded Pull-ups, 6 push-ups, 9 squats

Etc.

Scaling Option 2:

Complete as many reps as possible in 10 minutes of:

1 Body row, 2 Incline push-ups, 3 squats

2 Body row, 4 Incline push-ups, 6 squats

3 Body row, 6 Incline push-ups, 9 squats

Etc.

Cooldown

Coaches Choice