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.

Tuesday, June 13, 2017

Bench Press

Monday, June 12, 2017

Aspire Fitness

1:20 PM

Warm Up

5 min Row
WMCF Dynamic stretch
Jump Rope - 5x10 DU

Box Jumps

1 minute ON, 1 minute REST - 11, 11, 12, 11, 5 reps

KBS

30s ON, 1 minute REST
17x25#
14x35#
15x35#
14x35#

Bench Press

8x95#
5x135#
4x155#
2x175#

Deadlift

8x135#
3x5x185#

Dips

3x4 reps

1 hour total workout

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