June 08, 2020

7
Jun

June 08, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“To live a creative life, we must lose our fear of being wrong.”

Warm-up

2 rounds of:

10 Ankle rotation + flexes

10 Jump over an object

10 Good Morning

10 Lunges

10 Rocking Ankle

10 Hip back rocks (Slow & controlled)

10 Doney Kicks (slow & controlled)

Specific Warm-up

Box jump

5 broad jumps with a 2-second pause on the landing

5 box jumps to a low box

5 box jumps to a medium box

5 box jumps to intended workout height

Cleans

Perform 5 reps of each step with “odd object”:

Deadlifts

Deadlift + shrug

Front squat

Hang clean

Clean, pausing between reps

Cleans, cycled

Practice

3 box jumps

3 cleans

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

10 box jumps

10 cleans

♀ 24-in. box ♂ 30-in. box

Cooldown

1 min calf stretch

1 min hamstring stretch

1 min Toe-touch hold