March 10, 2020

9
Mar

March 10, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“The pain you feel today will be the strength you feel tomorrow.”

Warm-up

2 rounds of:

15 PVC pass-throughs

15 hollow rocks

25-ft bear crawl forwards

25-ft bear crawl backwards

2-3 wall walks

Specific Warm-up

Handstand walk + GHD sit-up

EMOM 8 minutes

Odd minute:

1. 1 wall walk + 15-second handstand hold

3. 1 wall walk + 10 alt. shoulder taps

5. 1 wall walk + 5-ft handstand walk (attempt)

7. 30-seconds of handstand walking practice

Even minute:

2. 30-seconds of sit-ups

4. 30-seconds of GHD hollow hold

6. 30-seconds of GHD sit-up to parallel

8. 30-seconds of GHD sit-ups

Hip extension

3 sets of 3 reps of each:

1/4 hip extension + hip extension to parallel + full range of motion hip extension

Workout of the Day

Metcon (Time)

4 rounds for time of:

30 GHD sit-ups

30 hip extensions

100-ft. handstand walk
Scaling Option:

4 rounds for time of:

30 Ab-mat sit-ups

30 Good Mornings with weight

40 handstand Tapping

Cooldown

Coaches Choice