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, June 29, 2016

Sumo Dead Lift

Wednesday, June 29, 2016

Coach Meriah

(11:00 AM) 7 of us including Val, Mike, Tim K, Tim P, Jeremy, Ravel and me

Warm Up

Run to the fence and back then dumbbell sequence

3 rounds of
5-10 push-ups
10 rows
10 jump land flat on feet
10 deadlift
10 hang squat clean into thruster
10 box step-ups

I used 10# dumbbells

On floor do tap and go scorpions, stretch forward left, right, center, and some downward dogs, up dogs.

Barbell warm-up

3 rounds of
5 Wide legged Good Mornings
5 Wide legged Back Squat
5 Sumo Dead Lift

Between rounds do hang from bar, then light kips, then bigger kips

I used a 45# bar.

Strength

Sumo Dead Lift
1x20 RM

I warmed up with 75#, then 95# and opted for 105# for the workout.  Most other guys used 135#-185#.

Metcon

15min AMRAP
100m Run
7 Burpee Box Jump Overs (20")
7 Hanging leg raises

This was the fitness standards, Rx was a 24" box and Toes to Bar.

I felt pretty smooth through 3 rounds and then the burpees started to catch up with me.  I ended up doing 5 Rounds + 8 reps, and could not get to the bar in time for the last round of kipping leg raises.  My kips were much smoother than usual.

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