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, March 9, 2017

Snatch Hook Grip Deadlift

Thursday, March 9, 2017


Coach Soloman - (9:00 AM) - 3 of us including Judy and me

Warm Up

400m Run and WMCF dynamic warm-up


Every 90 seconds for 12 minutes (8 sets):
Snatch Grip "Hook Grip" Deadlift x 3 reps
- work on your grip here, reps should be touch and go
- increase load as possible

This was definitely grip taxing.  I used
135-145-155-165-175-180-185-190# for the 8 sets.


Complete as many reps as possible in 10 minutes of Double Unders
EMOM - Odd 5 burpees, Even 5 wall ball shots (20#)

The workout started 3, 2, 1, go and then 5 burpees and then as many double unders as possible before minute 1 was up.  I got 18 on the first round and progressively fewer every round.  On the last round after the 5 wall ball shots, I only got 3 reps and could not link anything together.  Total reps was 78.  I felt like my form was really good on the burpees and wall ball shots.

Finish with Iron Scapula -

WY Negative
Tiger Walk
Bear Hug
Snow Angel

I dropped off the prescribed reps as the sets wore on.

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