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.

Sunday, March 26, 2017

17.5 Thrusters-Rope Skips

Sunday, March 26, 2017


10:00 AM - Open Gym

Warm Up

Air Squats, pass throughs, triceps smash, thrusters, rope skips, drills, doubles (22 unbroken)

17.5 (s)

10 rounds of

9 Thrusters (65#)
35 Rope Skips

I kept a much better pace and felt confident with the workout.  I finished in 14:29, much faster than my test run on Friday.

I finished with 3 bar pull-ups, 3 ring pull-ups and 6 legless rope climbs (did not get all the way to the top, but did get pretty close).

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