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.

Saturday, July 9, 2016


Saturday, July 9, 2016


9:00 AM

Warm Up

Beaded rope jump rope drills, some double unders


5 Rounds of

12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

I used 95# and was focused on quality of movement versus intensity.  I would set the bar down during the sequences and took short breaks.  Somewhere between 3-4 minutes per round.

Finished with 100 rope skips and 10 dips (3-2-2-1-2)

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