March 30, 2020


March 30, 2020


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CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“The hard days are what make you stronger.”


Warm-up (No Measure)


1:00 of single-unders

10 DB row

10 push-ups

10 sit-ups

10 supermans

10 air squats

Specific Warm-up

Warm-up (No Measure)

Rope climb

2 sets of 6 reps of rope row-to-chest

2 sets of 3 rope hang to high knee

3 rope wrap and stand

2 reps of 1 wrap and pull to max height

2 minutes of rope-climb practice

Back squat

Perform 5 reps at each stage of the progression with an empty barbell:

¼ back squats

1 and ¼ back squats

Back squat

Challenge of the week

1 Min Max rep Hand release Push-ups

Workout of the Day

Metcon (Time)

For time:

21 body-weight back squats

7 rope climbs, 15-ft. rope

15 body-weight back squats

5 rope climbs, 15-ft. rope

9 body-weight back squats

3 rope climbs, 15-ft. rope


Warm-up (No Measure)

30 sec each leg pigeon pose hold

30 sec child pose hold

30 sec each knee to chest