March 27, 2020

26
Mar

March 27, 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


“One day or day one. You decide.”

Warm-up

2 rounds of:

10 air squats

15 groiners

20 good mornings

25 glute bridges

2 rounds of:

10 Push Press

20 bird-dogs (slow and controlled)

Specific Warm-up

2 rounds of:

10 single-leg deadlifts with an empty barbell

10-second static hold in set-up + 5 deadlifts with an empty barbell

Build-up

3 sets of 5 deadlifts, increasing in load each set:

Set 1: approx. 60% 1RM

Set 2: approx. 70% 1RM

Set 3: approx. 75% 1RM

SLIPS

Handstand

EMOM 12 minutes

1-2 handstand descents

Challenge of the week

1 Min Max rep lunges

Workout of the Day

Metcon (Weight)

Practice SLIPS for 20 minutes.

Deadlift 5-3-3-1-1-1 reps

Cooldown

Coaches Choice