March 14, 2020


March 14, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“Don’t raise your voice, improve your argument.”



250-m row

5 inchworm + a push-up

10 overhead squats with a PVC

15 Ab-mat Sit ups

20 PVC Pass Through

Specific Warm-up

Ring dip

2 sets of: 10-second ring support + 3-second negative + 3-second hold in bottom of dip (*scale to feet on the ground)

10 jumping ring dips

5 strict ring rips

Kipping ring dip drill (@estradaflyes)

2 sets of 5 reps per leg:

• Start at the bottom of the ring dip with the kipping leg straight and slightly behind the rings.

• To initiate the kip, drive the heel to the butt and at the same time, press out of the rings to extension.

• The legs have to be straight at the bottom of the dip in order to find timing and coordination.

5 kipping ring dips

Power clean

Perform 2 rounds of 5 reps each. Use an empty barbell in the first round, and use a barbell with light bumper plates in the second:

Deadlift + shrug

Deadlift + high pull

Hang power clean

Power clean

Workout of the Day

Metcon (Time)


21-15-9 reps for time of:


Ring dips

♀ 95 lb. ♂ 135 lb.
Scaling Option:

21-15-9 reps for time of:


Bench dips


Coaches Choice