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.

Monday, March 20, 2017

HSPU, Thrusters

Monday, March 20, 2017


Coach Sol - (9 AM) - 8 of us, but only 5 doing WOD, rest were doing 17.4

Warm Up

400m Run, WMCF dynamic warm up


5 rounds for time of

30 seconds L hang
1 minute rest

I did the HSPU with my feet piked on a 24" box.  I still had to break them up into sets of 4, then 3 reps.  I just did hanging knee raise and by the 3rd round, I could barely manage 10-15 seconds before resting and resetting


7 minute cap to perform

21 Thrusters (95#)
30 DU
15 Thrusters
30 DU
9 Thrusters
30 DU

I did 65# thrusters and had to break up the sets.  I got 10 reps unbroken and then was doing sets of 5.  I did not have my double unders today and did 60 single unders each round.  I was capped on my last set of jump rope at 46 reps.  With the time penalty, my score was 7:07.

Cash Out

6 minute EMOM of 50m sprint


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