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, December 27, 2018

Push Jerk

Thursday, December 27, 2018

CrossFit Golden - Coach Lacey

12:00 PM

Warm Up

1 minute burpees
1 minute scorpion push-up
1 minute calf stretch

Handstand kick-up and holds

Barbell Warm-up
10 OH press
10 push press
10 push jerk

Push Jerk
3x63
3x63
2x73
2x73
1x83
1x93
1x103
1x103#

Designed to go from 75% of 1RM to 95% of 1RM

12 min AMRAP

40 double under
20 DB snatch (50/35)
10 HS Push-ups

I did double unders the first round then switched to 120 singles.  I used 35# for DB and did pike push-ups.

I managed 2 rounds + 46 reps.  I should have used a lighter DB.  That was by far the toughest movement for me and the double unders were gone after the snatches and push-ups.

CrossFit Golden is a really nice facility and very close to the office.  It is clean, well appointed and organized.  The class times should typically work for me.

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