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.

Monday, April 4, 2016

Press - Front Squat

Monday, April 4, 2016

Oracle Gym (1:30 PM)

Warm Up

2000m Row, shoulder warm up, walking lunges

Press

10x45#
8x55#
8x55#
8x55#
8x55#

Front Squat

10x45#
8x65#
6x95#
6x95#
6x95#

Metcon

5 rounds for time of 50 jump rope, 20 sit-ups.  Finished in 8:31

Mobility

Couch stretch 1 min each side, squat against wall 1 minute


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