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, January 26, 2017

Handstand Technique

Thursday, January 26, 2017

Aspire Fitness

11:00 AM

Warm Up

Jump Rope (6 sets of 10 doubles), KB halos, rotator cuff activation, bear crawl, crab walk

Handstand Technique

3 rounds

3 Handstand kick-up and hold
3 Wall walk ups


5-4-3 HSPU with feet on box


3-3-3-2-1 strict pull-ups

4 x 15 air squats

weighted pull-ups

2 x 10#
1 x 25#

Finish with some knee/leg raises

1 hour total workout

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