June 12, 2020

11
Jun

June 12, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“You must expect great things of yourself before you can do them.”

Warm-up

2 rounds of:

1:00 of single-unders

10 lunges with PVC pass-through

3 wall walks / 30 Shoulder taps

10 Supermans

10 ring rows/DB rows

Specific Warm-up

Rope climb

2 sets of 6 reps of a rope row to chest

5 foot locks + standing up (use box if needed)

2 descents from the top using feet

Build-up – EMOM 10

Odd minutes: Turkish get-up

Set 1: 3-5 windmills, each side

Set 2: 3-5 overhead reverse lunges, each side

Set 3: 1-3 lying to seated position, each side

Set 4: 1-2 Turkish get-up, each side

Set 5: 1-2 Turkish get-up, each side (with WOD weight)

Even minutes: Legless rope climb

Set 1: 3 pull-to-stand rope climb

Set 2: 2 sets of 1 one pull for max. height

Sets 3-4: 1 Negative rope climb (use legs to ascend)

Set 5: 1 legless rope climb to 15 ft. or attempt

Workout of the Day

Metcon (Time)

3 rounds for time:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3 legless rope climbs, 15-ft. rope

♀ 35-lb. dumbbell

♂ 50-lb. dumbbell

Cooldown

1 min Shoulder wall stretch

1 min child pose (reverse hand)

1 min wide leg stretch