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, November 30, 2016

Back Squat - Bench Press

Monday, November 28, 2016

National Training Center

8:20 AM

Warm Up

Row 5 minutes

30-20-30

Back Squat

Warm up with 20kg, 40kg, 60kg

Train

2x68kg
2x72kg
2x79kg
2x83kg

Bench Press

Warm up with 45#, 95#, 135#

Train

2x150#
2x160#
2x175#
2x185# (Failed 2nd rep)

Finished with 5 minutes foam rolling

50 minutes total workout

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