january 30,2020

30
Jan

january 30,2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“One of the greatest moments in life is realizing that two weeks ago, your body couldn’t do whatt it just did.”

Warm-up

2 rounds of:

250-m row

10 scapular pull-ups

25-ft broad jumps

25-ft bear crawl

10 air squats

Specific Warm-up

Thruster

Perform 5 reps of each step with an empty barbell:

Front squats

Push press (with front squat-width stance)

Thrusters (with a pause in front rack)

Thrusters

Workout of the Day

Metcon (Time)

Practice L-sit for 5 minutes

Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps
Scaling Option 1:

Practice L-sit for 5 minutes

Barbell thruster 5-5-5-5-5-5 reps

(With light weight)

Scaling Option 2:

Practice L-sit for 5 minutes

DB thruster 5-5-5-5-5-5 reps

(With light weight)

Cooldown

Coaches Choice