March 05, 2020

4
Mar

March 05, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“It is never too late to be what you might have been.”

Warm-up

3 rounds of:

20-seconds of moderate bike

30-seconds of double-unders

AMRAP 4

10 PVC pass-throughs

10 kip swings

10 “squat therapy” reps

Specific Warm-up

Pull-up + push-up

2 sets of 2 kip swings + 1 kip

10 scapular push-ups

2 sets of 2 kip swings + 1 pull-up

5 push-ups with a 5-second negative

5 pull-ups, then 3 push-ups

GHD Sit-up

3 sets of 3 reps of each:

1/4 GHD sit-up + GHD sit-up to parallel + full range of motion GHD sit-up

Workout of the Day

Metcon (AMRAP – Reps)

On a 15-minute running clock, for max reps:

5 rounds of:

20 seconds of pull-ups, 10 seconds of rest

20 seconds of push-ups, 10 seconds of rest

Then, 5 rounds of squats and GHD sit-ups

Then, 5 rounds of of rowing and double-unders
Scaling Option:

On a 15-minute running clock, for max reps:

5 rounds of:

20 seconds of banded pull-ups/Body Row, 10 seconds of rest

20 seconds of Incline push-ups, 10 seconds of rest

Then, 5 rounds of squats and Ab-mat sit-ups

Then, 5 rounds of of rowing and double-unders

Cooldown

Coaches Choice