March 26, 2020

25
Mar

March 26, 2020

Announcements

Book your one on one call with one of our coach from below link

https://persistenceathletics.as.me

Curious to learn about our remote program ??
Watch the video –
https://vimeo.com/398116100

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Everything you’ve ever wanted is on the other side of fear.”

Warm-up

2 rounds of:

400-m run

10 squat therapy reps

10 push-ups

10 ring rows

10 hollow rocks

10 supermans

Specific Warm-up

Pull-up

10 scapular retractions

10 hard ring rows

10 kip swings

10 jumping pull-ups

2 sets of 3-5 pull-ups

Thruster

20 elbow rotations with an empty barbell

5 front squats with a pause at the bottom

5 push presses with a pause at the top

5 thrusters with a pause at the front rack position

5 cycled thrusters

Build-up + practice

Perform 3 sets of 3 thruster reps, adding weight with each set.

10-seconds of thrusters

20-seconds of rest/transition

10-seconds of pull-ups

20-seconds of rest

Challenge of the week

1 Min Max rep lunges

Workout of the Day

Metcon (AMRAP – Reps)

8 rounds for max reps of:

20 seconds of thrusters, rest 10 seconds

20 seconds of pull-ups, rest 10 seconds

♀ 65 lb. ♂ 95 lb.

Cooldown

Caoches Choice