May 22, 2020

21
May

May 22, 2020

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https://persistenceathletics.as.me

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Do something today that your future self will thank you for.”

Warm-up

2 rounds of:

45-seconds of jumping jacks

30-seconds of high knees

20 Spiderman lunges

10/10 forward+side leg swings

10 3-pointers

10 cossack squat

Specific Warm-up

Burpee

10 no push-up burpees, stepping back/up

10 no push-up burpees, jumping back/up

2 burpees jumping back, stepping up

2 burpees jumping back, jumping up

Sit-up

1 set of 10 slow and controlled sit-ups

2 sets of 5 weighted sit-ups

Kettlebell/Dumbbell swing

5 deadlifts with kettlebell or dumbbell

5 Russian swings with kettlebell or dumbbell

5 overhead swings with kettlebell or dumbbell

Practice

5-seconds of burpees

25-seconds of rest

5-seconds of weighted sit-ups

25-seconds of rest

5-seconds of KB/DB swings

25-seconds of rest

5-seconds of burpees

Workout of the Day

Metcon (AMRAP – Reps)

Tabata burpee

Tabata weighted sit-up

Tabata kettlebell/dumbbell swing

Tabata burpee

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.

Cooldown

30 sec seated toe touch

30 sec hamstring stretch

30 sec pigeon pose