May 18, 2020

17
May

May 18, 2020

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CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Success usually comes to those who are too busy to be looking for it.”

Warm-up

2 rounds of:

2 min jog

10 Spiderman lunges

10 Deadlift

10 Air squat

10 Push-ups

10 PVC pass-throughs

Specific Warm-up

Medicine-ball clean

Perform 5-7 reps of each part of the progression:

Deadlift

Deadlift + shrug

Front squat

High-hang squat clean

Clean

Touch and go cleans

Push-up

15-second hollow hold

30-second high plank hold

10 scapular push-ups

5 push-ups

Practice

3-2-1 of:

Medicine-ball cleans

Push-ups

Workout of the Day

Metcon (Time)

24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans

Push-ups

♀ 14-lb. ball ♂ 20-lb. ball

Cooldown

30 sec hamstring stretch

30 sec child pose (Internal+External)

30 sec pigeon pose