June 05, 2020


June 05, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“Good things come to people who wait, but better things come to those who go out and get them.”


2 rounds for :30 seconds of:

Spiderman lunges

Air squats

Glute bridge

Leg swings side-front

Wall sit

10 Squat to stand

Specific Warm-up

Front squat

Perform the following with an empty barbell:

20 elbow rotations

10 strict presses

5 1 ¼ front squats

5 front squats, pausing at the bottom for 3 seconds

5 front squats

Build up to the first set with 3-4 sets of 5 reps, increasing in load each set.



EMOM 10 minutes

L-sit for 10-20 seconds

Front scale

EMOM 10 minutes

Odd: front scale 15-20 seconds, left

Even: front scale 15-20 seconds, right

Workout of the Day

Metcon (Weight)

Practice SLIPS for 20 minutes.

Front squat 5-5-5-5-5 reps

If at home, modify with dumbbells, jugs, or other heavy objects.


1 min couch stretch

1 min Spiderman lunge

1 min pigeon pose