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.

Saturday, December 24, 2016

Conditioning - Skills

Saturday, December 24, 2016

Aspire Fitness

8:35 AM

Jump Rope - 10 minutes

drills, singles, doubles - best was 12 unbroken doubles

Handstand - 15 minutes

warm up, 5 kick-ups, 5 wall walk-ups

Box Jumps

5 Rounds of 10

18", then 4 at 24"

Pull-ups

4-3-3-3-2-2

Back Squat

5 reps at 95#, 115#, 135#, 135#, 135#

Couplet

5 rounds of 5 burpees and 5 KBS (35#) EMOM

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