May 21, 2020

20
May

May 21, 2020

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https://persistenceathletics.as.me

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Your body can stand almost anything. It’s your mind that you have to convince.”

Warm-up

2 rounds of:

10 Hollow rocks

10 Superman

10 elbow toin step

10 Active shoulder drill

PVC pass-throughs+around the world+reverse grip

10 Wrist and arm stretch

Specific Warm-up

Strict press

With an empty barbell perform the following progression:

3 strict press, pausing at the top to ensure full range of motion

3 strict press, pausing at eye-level to ensure a tight midline

3 strict press, pausing at the front rack to ensure a straight bar path

Build-up

Build up to working weight by performing 10-7-5 reps. All sets should be above 70% 1RM.

SLIPS

Front scale

EMOM 10 minutes

Minutes 1-5: 15-20-seconds, left side

Minutes 6-10: 15-20-seconds, right side

Back scale

EMOM 10 minutes

Minutes 1-5: 15-20-seconds, left side

Minutes 6-10: 15-20-seconds, right side

Workout of the Day

Metcon (Weight)

Practice SLIPS for 20 minutes

Shoulder press 10-10-10-10-10 reps

If at home, modify with jugs or other heavy objects. Share your at-home modifications

Cooldown

2 min wrist and arm stretch

30 sec cobra pose

30 sec child pose