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.

Tuesday, December 20, 2016

Thrusters - Jump Rope

Tuesday, December 20, 2016

Oracle Gym

12:00 PM

Warm Up

30-20-30, jump rope technique, double unders and drills

warm up thrusters - 25#, 45#, 75#

Mainsite WOD

135# Thrusters - 10
50 Double Unders
135# Thrusters - 8
40 Double Unders
135# Thrusters - 6
30 Double Unders
135# Thrusters - 4
20 Double Unders
135# Thrusters - 2
10 Double Unders

I scaled to 75# thrusters and 2x singles and it took me 6:45 to complete.  I need to continue to workout at high intensity.

Finished with mobility - 20 wall squats, couch stretch, squat against wall, 3x5 OH squats at 45#

Total workout 45 minutes

No comments:

Post a Comment