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.

Thursday, May 26, 2016

National Training Center

Sunday, May 22, 2016

Warm Up

0.5 mile run on treadmill, shoulder stretches, deep squat, Burgener Warm-Up

Overhead Squat

20kg x 5
30kg x 3
35kg x 2
38kg x 2

Front Squat

40kg x 5
50kg x 5
55kg x 3

Back Squat

60kg x 5
70kg x 3
80kg x 2

Finish with

10x1 strict pull-ups
bicycle crunches
handstand kick-up technique work
wall walk-ups
0.5 mile run on treadmill

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