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.

Tuesday, October 11, 2016

OH Squat

Tuesday, October 11, 2016

Oracle Gym

12:00 PM

Warm Up

5 minute row, 30-20-30, forearm/triceps smash

OH Squat

10x3 EMOM

45, 45, 45
50, 50
55, 55
60, 60, 60

Front Squat

5x5 E2OM

75, 95, 115, 115, 115

HSPU

Tried a few not feeling it today (10 minutes)

50 Pushups (9, 9, 7, 7, 5, 5, 8)

Pull-ups

Warm up then a single unweighted

1x10#
1x20#
1x25#
1x25#

2 unweighted

No cool down, 1 hour total

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