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.

Wednesday, January 18, 2017

Back Squat

Wednesday, January 18, 2017

Oracle Gym

11:20 AM

Warm Up

Sampson Stretches, Hip Hinges, Arm Circles, Bear Crawl
Jump Rope - Singles, drills, doubles with beaded rope

Handstand Technique

3x wall walk-ups
3x handstand hold against wall

Back Squat

5x95#
5x115#
5x135#
5x155#
3x175#

Pull-ups

Kipping Pull-ups 4-3-3-3-2
Lower for 3 count 3x

40 minute total workout

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