CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Friday, April 3, 2015

Split Jerk

March 30, 2015

Coach Arik

T-money, Nick, Dalton, Whit and me

250 row EZ
250 row sprint
6X Sampson Stretch
8X Goblet Squat (25#)
8X Front Squat (45#)
8X Press (45#)
8X Push Press (45#)
8X Box Jumps (24”)
1st rib stretch with band (medium band, 2 minutes each shoulder)

Split Jerk – Start with legs below your shoulders, dip down, explode up, catching bar overhead with arms extended.  Feet should land wider (approximately squat width), in an expanded lunge, with toes pointing in.

While I worked with 45# bar, my cohorts 1 rep max was between 120# and 227#

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