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.

Wednesday, January 6, 2016

Overhead Squats

Wednesday, January 6, 2016

Coach Jeremy

(11AM) around 10 of us including Val, Ashley, Reva, Tim, Tom, Ben, and me

Warm Up

500m row followed by pass throughs and pass throughs in squat position.  Warm up for OH Squats with deadlift, jumps with straight arms, shrugs, high elbows, then hang snatches.  Really focus on shoulder position and external rotation.  There will be some internal rotation in the squat, but return to externally rotated with elbows pointed down and arm pits pointed forward.

Workout of the Day

Strength
OTM x 10:
2-3 OHS (from ground). Start light and build up

I started with a 15# training bar and went up to 25#, 35#, 35#, 45#, 45#, 55#, 55#, 65#, 65#.  They felt pretty good, up to 55# and then it got tough.

Conditioning
AMRAP 12:
12 OHS
12 Lateral burpees over bar

L3 – 115/75
L2 – 95/65
L1 – 75/55

I used 55# and still struggled to get close to parallel on some of my squats.  The burpees were a real lung buster and it took me a while to set up before lifts.  I ended up getting 3 + 18 rounds.

Cooldown
2 minutes easy row and squat against wall

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