March 07, 2020

6
Mar

March 07, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Failure is not fatal, but failing to change might be.”

Warm-up

2 rounds of:

200-m row

10-m high knees

10-m butt kickers

10 leg swings per leg

10 walking lunges with PVC pass-through

10 squat therapy reps

Specific Warm-up

Sots press:

Use the following progression with a PVC pipe or an empty barbell. Perform 5 reps of a behind-the-neck snatch grip press from each position.

Standing

Seated above parallel

Seated below parallel

Squat with heels elevated

Squat

Build-up

Complete 5-5-3-3 sots press, gradually increasing in load each set.

Rowing

“Cut the cake” Drill

3 full strokes

Recover with arms away and rocking over

Pull with arms and back only

Workout of the Day

Metcon (Weight)

Sots press 3-3-3-3-3-3-3 reps

Then,

Row 500 m for time

Cooldown

Coaches Choice