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, September 19, 2016

Back Squat

Saturday, September 17, 2016

Classic Barbell (Alec)

8:30 AM

Warm Up

Air Squats, Pass throughs, OH Squats with PVC

Back Squat

WU with 45#, 95#

5x135#
5x155#
3x175#
3x185#
3x185#

Bulgarian Split Squat

8xBW
8xBW+20#
8xBW+20#

Bench Press

WU with 45#, 95#

5x135#
5x145#
5x145#

Pull-ups

5 unbroken
4 unbroken
singles and doubles to 20 total

40 minute total workout

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