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, August 23, 2018

Handstand technique

Thursday, September 23, 2018

Aspire Fitness

2:15 PM

Row 5 min

WMCF Dynamic warm up

20 pass throughs
10 PVC OHS

Handstand technique
3x wall walk-up
1x HS kick-up
2x HS kick-up attempts

Box Jumps
EMOM 4x5 BJ to 24" box

3 Rounds of
5 burpees
40 yard dash
recover completely between rounds

35 minutes total workout

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