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.

Thursday, December 22, 2016

Clean 1RM

Thursday, December 22, 2016

Oracle Gym

11:30 AM

Warm Up

Foam rolling, air squats, pass throughs, Sampson stretches, hip hinges

Clean 1RM

Warm up with 45#, 95#, 115#

135# felt good
155# power cleaned it, felt sloppy

Clean Pulls

4 sets of 3 reps at 155# (ideally 110-115% of 1RM clean)

Push Press

5 reps at 95#, 105#, 115#, 115#, 115# (ideally 80-85% of 1RM Push Press)

Finished with 3 sets of 4 toes to bar

1:15 total workout

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