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.

Saturday, September 23, 2017

Wall Ball Shots

Saturday, September 23, 2017

Aspire Fitness

1:30 PM

Concept 2 - 10 minutes, ~2000 meters

30-20-30 Air Squat, Pass throughs, OH Squat with PVC

Jump Rope - singles, drill, doubles

Handstand Kick up and hold - 5x

Pike push-ups with feet on 2 foot box - 4 sets of 3 reps

Wall Ball Shots

5 sets of 10 reps - 14# ball to 10' target

45 minutes total workout

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