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, November 7, 2016

Bench Press

Monday, November 7, 2016

Oracle Gym

12:00 PM

Row - 5 minutes, focus on set shoulder blades

Bench Press

Dumbbell presses

8@35#
8@45#
6@55#
5@65#

Single Arm DB presses

2x8@40#

Dips

10 sets, first 3 reps, then all singles - 21 reps total

Bulgarian Split Squats

Warm up with 20-20-20

3x8@Body Weight

45 minutes total workout

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