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.

Friday, August 26, 2016

Clean and Jerk

Friday, August 26, 2016

Coach Ben

(11:00 AM) 6 of us including Tim, Tim, Eric, Val, and me

Warm Up

400m jog

Crossover Symmetry - 20 pull straight back alternating arms, 10 air squats, 20 lat pulls, 10 reverse lunges, 20 alternating shoulder forward with straight arms, then 10 overhead press, 10 burpees.  Repeat with 5 air squats, 6 reverse lunges, 5 burpees

Barbell Warm Up - 5 strict press, 5 push press, 5 push jerk, 6 split jerk (alternating front foot).  2 rounds of overhead complex of 4 motions.  Then Shrugs, muscle clean, hang power clean, power clean.

Workout of the Day

1. Strength (keep weight low and focus on skill and warming up for workout)

OTM x5: (from rack)
Press + Push press + Push jerk + Split Jerk

I did 65#, 75#, 85#, 95#, 95#

Then
OTM x 5: (from ground)
Hang power clean + full power clean + push or split jerk

I did push jerks for the first 4 and finished with a split jerk at 95#, 105#, 115#, 125# and 125#

2. WOD

CL&J: 5
Burpee over bar: 12
AMRAP: 12 Minutes

F – 95/65 lb.
Rx – 135/95 lb.
Rx+ 185/125 lb. (Use if your clean and jerk is at or above 225/145)

I used 95# and finished 4 rounds + 7 reps.  The CL&J was not too bad, but I was doing singles.  The burpees as per my engine were the worst and I was stepping up in the first round to keep my breathing under control.

3. Extra Credit

T2B: 100 for time

I was wiped out after this workout.  I did some kips swings, some knees swings, some swings to legs parallel and then did 3 sets of kipping toes to bar as best I could.  I could string together 3 reps, but my toes did not touch, they cam reasonably close.

Met Mukund who is in CrossFit Light, works at GHX

No comments:

Post a Comment