January 25, 2020

25
Jan

January 25, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Energy & persistence conquer all things.”

Warm-up

2 rounds for 25-ft each of:

High knees

Butt-kickers

Walking Samson

Bear crawl

Crab walk

Specific Warm-up

L-sit

2 sets of 20-seconds tuck hold with toes on the ground

2 sets of 20-seconds tuck hold with toes off the ground

1 set of 20-seconds per side of one leg tuck, one leg straight

1 set of 20-seconds L-sit (or attempt)

Handstand push-up

Half-kneeling dumbbell press, 10 reps per side

5 wall walks

5 sets of 1 kick-up + 1 handstand push-up negative

2 sets of 5 handstand push-ups

Workout of the Day

Metcon (Time)

For time:

12 handstand push-ups

1-minute L-sit

9 handstand push-ups

1-minute L-sit

6 handstand push-ups

1-minute L-sit

3 handstand push-ups

1-minute L-sit
Scaing Option 1:

For time:

12 Pike hand push-ups

1-minute L-sit

9 Pike hand push-ups

1-minute L-sit

6 Pike hand push-ups

1-minute L-sit

3 Pike hand push-ups

1-minute L-sit

Scaing Option 2:

For time:

12 Strict shoulder press

1-minute Plank

9 Strict shoulder press

1-minute Plank

6 Strict shoulder press

1-minute Plank

3 Strict shoulder press

1-minute Plank

Cooldown

45 Hip and Back Ext for Quality