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.

Sunday, December 30, 2018

OH Squat

Sunday, December 30, 2018


8:00 AM

3 min, 3 mph, 3.0%
4 min, 4.8 mph, 1.0%
3 min, 3 mph, 3.0%

Foam Roller

Pass-thrus and PVC OH Squat

Forward roll - 2x
Candlestick to pancake - 10x

OH Squat
5 sets at 45# (3-3-3-4-4 reps)

Walking lunges - 10 steps

Bench Press

3-3-3 reps

50 minutes total workout

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