March 03, 2020

2
Mar

March 03, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Always do your best. What you plant now, you will harvest later.”

Warm-up

2 rounds of:

250-m row

10 glute bridges

25-ft of Spiderman lunges

25-ft of 3 air squats + 1 broad jump

10 Hollow Rocks

Specific Warm-up

Back squat

5 tempo back squats (3s down, 1s up)

5 jumping back squats

5 back squats

Build-up

Build up to the first working set by performing 10-5-5-3 reps. Increase load each set.

Rowing

Reverse “Pick drill”

2-3 rounds of:

30-seconds of legs-only

30-seconds of legs + body

30-seconds of full stroke

Workout of the Day

Metcon (Weight)

Back squat 3-3-3-3-3 reps

Then,

Row 750 m for time
Scaling Option:

Back squat 5-5-5-5-5 reps

Then,

Row/Bike 750 m for time

Cooldown

Coaches Choice