January 24, 2020

24
Jan

January 24, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Fitness journey will be a lifelong journey.”

Warm-up

2 rounds of:

1:00 of single-unders

10 ring rows

10 push-ups

10 sit-ups

10 supermans

10 air squats

Specific Warm-up

Box jump

5 broad jumps

5 box jumps, low height

5 box jumps, moderate height

5 box jumps, workout height

Sumo deadlift high-pull

With an empty barbell, perform 5 reps of each:

Sumo deadlift

Sumo deadlift shrug (slow)

Sumo deadlift shrug (fast)

Sumo deadlift high pull

Workout of the Day

Metcon (Time)

In Team of 2

For time –

100 sumo deadlift high-pulls

100 box jumps

Only one member of the team working at a time.

♀ 75 lb., 24-in. box

♂ 115 lb., 30-in. box
In Team of 2

For time –

100 sumo deadlift high-pulls

100 box jumps

Only one member of the team working at a time.

Cooldown

Free HEADstand – Hold 10s rest 20s x6