March 02, 2020

1
Mar

March 02, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Every day is a good day. There is something to learn, care and celebrate.”

Warm-up

2 rounds of:

300/250-m row

10 PVC pass-throughs

10 push-ups

10 Good Mornings

10 Banded pull-apart

Specific Warm-up

Bar muscle-up

2 sets of 5 kip swings

2 sets of 2 kip swings + 1 kip

2 sets of 2 kip swings + 1 chest-to-bar pull-up

2 minutes of attempting or practicing bar muscle-ups

Deadlift

Perform the following progression with an empty barbell:

10 tempo stiff-legged deadlifts (3-seconds down, 3-seconds up)

5 deadlifts from above the knee

5 deadlifts

Workout of the Day

Metcon (Time)

12-9-6 reps for time of:

Deadlifts

Bar muscle-ups

♀ 205 lb. ♂ 315 lb.
Scaling Options 1:

12-9-6 reps for time of:

Deadlifts

Pull-ups + Ring Dips

Scaling Options 2:

12-9-6 reps for time of:

Deadlifts

Body Row + Bench Dips

Cooldown

Coaches Choice