March 18, 2020

17
Mar

March 18, 2020

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CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“The harder you work for something, the greater you’ll feel when you achieve it.”

Warm-up

AMRAP 7:

300/250-m row

15 DB shoulder press 20/15lb

10 DB single-leg deadlifts, each leg 20/15lb

5 strict pull-ups/ ring rows

Specific Warm-up

Handstand push-up + Deadlift

Perform 10-5-4-3-2-1 reps of a deadlift, increasing in load each set. In between each set of deadlifts, perform 1 wall-walk into 1 handstand push-up for 5 total sets.

Practice round:

10-seconds of deadlifts

20-seconds of rest/transition

10-seconds of handstand push-ups

20-seconds of rest

Workout of the Day

Metcon (AMRAP – Reps)

8 rounds for max reps of:

20 seconds of deadlifts, rest 10 seconds

20 seconds of handstand push-ups, rest 10 seconds

♀ 155 lb. ♂ 225 lb.
Scaling Option:

8 rounds for max reps of:

20 seconds of deadlifts, rest 10 seconds

20 seconds of pike push-ups, rest 10 seconds

Cooldown

Coaches Choice