June 09, 2020


June 09, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“You may have to fight a battle more than once to win it.”


2 rounds of:

10 each leg on-spot hop

10 PVC pass-through+Around the world+reverse PT

10 neck circles + stretch

25-ft single-arm overhead carry OR 30 sec overhead hold per arm

10 air squats

8 Active shoulder drill

10 Toe touches (3 -sec hold at bottom)

Specific Warm-up

ingle-arm overhead squat

Use a light dumbbell, kettlebell, or odd object:

Single-arm front squat, 5 reps per side

Single-arm strict press, 5 reps per side

Single-arm sots press, 5 reps per side

Single-arm overhead squat, 5 reps per side

2 sets of 3 reps per side, increasing in load to find starting weight.


Back scale

EMOM 10 minutes

Odd: back scale 15-20 seconds, left

Even: back scale 15-20 seconds, right


EMOM 8 minutes

Min. 1: Elevated half-pigeon, left

Min. 2 Banded shoulder distraction, left

Min. 3: Elevated half-pigeon, right

Min. 4 Banded shoulder distraction, right

Workout of the Day

Metcon (Weight)

Practice SLIPS for 20 minutes

Single-arm overhead squat 3-3-3-3-3-3-3-3-3-3 reps

Alternate arms each set.


Warm-up (No Measure)

1 min Lat stretch on ground

1 min neck & seated Shoulder stretch

1 min child pose