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 25, 2017


Wednesday, January 25, 2017

Aspire Fitness

9:45 AM

Warm Up

Jump Rope - 8 min, singles, drills, doubles (5 rounds of 10), air squats, down dog, up dog


EMOM 6 rounds of

4 Front Squats
8 Back Squats

Goal weight was 60% of 1RM.  I conservatively went with 95# and this was still a tough couplet.  I could typically get the sets done in 15 to 30 seconds and had a chance to catch my breath between sets.


40 Plate Ground to Overhead (GTO)
30 Double Unders
20 Burpee Bar Muscle Up
30 Double Unders
40 GTO

Rx was 45# plate.  I used a 25# plate, subbed 2x single unders and did jumping chest to bar pull-ups instead of bar muscle ups.  It still took me 11:24 (versus 15 minute cap).  I was moving pretty quick through the whole thing.  The jump rope was not bad, the GTO and Burpee Jumping Chest to Bar sucked.

Finished with mobility - wall squat, couch stretch

50 minute total workout

No comments:

Post a Comment