May 11, 2020

10
May

May 11, 2020

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https://persistenceathletics.as.me

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“The hard days are what make you stronger.”

Warm-up

2 rounds of:

50-foot bear crawl

50-foot crab walk

10 Good Morning

10 Stiff leg RDL

10 Glute bridge

10 Leg raises

Specific Warm-up

Deadlift

2 sets of, using an empty barbell of:

10-second hold in set-up position,

Then, 1 segmented deadlift:

Deadlift to below knee

Deadlift to mid-thigh

Deadlift to hips (full range of motion)

Lower to mid-thigh

Lower to below knees

Lower to shin

Build-up

Build up to the first working set by performing sets of 10-7-5, increasing in load each set.

SLIPS

Handstands

EMOM 12 minutes:

1-2 descents from a handstand in a straddle

Stretching

EMOM 8 minutes:

1. Banded hamstring stretch, right

2. Banded hamstring stretch, left

3. Pigeon stretch, right

4. Pigeon stretch, left

AT HOME VERSION

Practice SLIPS for 20 minutes.

Single-leg object* stiff legged deadlift

10-10-10-10-10-10-10 per leg

Between each set perform 12 object* rows

*Use any object you can deadlift or row

Workout of the Day

Metcon (Weight)

Practice SLIPS for 20 minutes

Deadlift 7-7-7-7-7-7-7 reps

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

Cooldown

1 min each calf stretch on wall

30 sec shoulder back pull

2 min arm-wrist stretch