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 2, 2018

Squat - Bench Press

Sunday, December 2, 2018

TruFit

10:15 AM

Treadmill

2 min, 3%, 3 mph
10 min, 1%, 4.8 mph
1 min, 1%, 3 mph
5 min, 1%, 4.8 mph
2 min, 1%, 3 mph

WMCF Dynamic warm-up

Pass Throughs & PVC OH Squats

1 Tire Flip (heavier tire)

Back Squat

8x45
8x135
5x155
4x165
1x175#

Bench Press

8x95
7x135
4x155
2x175

50 minutes total workout


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