May 12, 2020


May 12, 2020


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CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“If opportunity doesn’t knock, build a door.”


1 round of:

20 High knees

10 Alt toe touches

10 inchworms with a push-up

20 Butt-kickers

20 air squats

20 R side shuffle

20 strict press with a PVC

20 L side shuffle

Specific Warm-up

Dumbbell thruster

With a pair of light dumbbells, perform 5 reps of the following progression:

10 front squats

5 dip and hold

5 dip and drive (slow)

5 dip and drive (fast)

10 push press

5 thrusters pausing at shoulders

5 cycled thrusters


2 rounds of:

3 thrusters with medium-to-heavy dumbbells*

100-m run

*Increase dumbbell weight to intended workout weight.

Workout of the Day

Metcon (Time)

For time, fast and heavy:

21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters


30 sec seated toe-touch

10 cobra pose( 3 sec pause at the top)

10 cat-cow