May 15, 2020

14
May

May 15, 2020

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CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Begin anywhere.”

Warm-up

AMRAP 6:

200-m jog

15 air squats

10 walking lunges

10 push-ups to downward dog

15 sit-ups

10 Spiderman lunges

10 Air push press

Specific Warm-up

Dumbbell deadlift + Dumbbell Thruster

With a pair of dumbbells:

5 Deadlift with pause above the knee on the way up and down

5 Deadlift (without pause)

With one dumbbell:

Front squat, 3 reps per side

Push press, 3 reps per side

Thruster, 3 reps per side

Practice:

2 rounds of:

5 dumbbell deadlifts

10 step-ups

10 sit-ups

3 dumbbell thrusters per side

Workout of the Day

Metcon (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm thrusters

♀ 35 lb. DBs, 20-in. box

♂ 50 lb. DBs, 24-in. box

Cooldown

30 sec seated toe-touch

30 sec wide-leg stretch

30 sec butterfly stretch