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 15, 2016

Jerk, Press and Lunge

Thursday, December 15, 2016

Oracle Gym - Coach Jonathon

11:30 AM (Sameer and me)

Warm Up 

Individually did 30-20-30, some Sampson stretches

Push Jerk + Split Jerk

hold OH for 5 seconds after split jerk

65#
95#
105#
4x115#

This was a pretty good little double.  I focused more on keeping my hips square than pulling under quickly.

3 Behind the Neck Push Press + 2 Push Press

45#
65#
75#

3x75#

Ideally should use snatch grip for both motions.  On the second set of 3, I did use the snatch grip for the behind the neck, but not the ones in front.  After the second work set, I tried a couple in front at 45#.

Walking Lunges

3x12 (6 lunges each leg)

BW
45# in Front Rack
45# OH

Mobility

Finished with 20 minutes mobility - Couch Stretch, Squat against wall, pigeon, wall squat, foam rolling, and chest expansion.

1:15 total workout

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