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, January 31, 2019

Back Squat - Metcon

Thursday, January 31, 2019

Crossfit Golden - Lacey/Diedre

12:00 PM

Warm Up

EMOM 8 mins (2 rounds)

Row 30-40 seconds
10m crab walk
4 each leg single leg jump to 6" box
8 barbell good mornings

then

5 minutes
5 BS at 32X1 cadence
10 BS
7 BS at 95# (46%)
5 BS at 115# (56%)
2 BS at 135# (66%)

was supposed to be 50% - 8 reps, 60% - 6 reps, 70% - 4 reps

Back Squat

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat (Max Reps @ 82-85%)
*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%

I figured my max at 205#

Set 1 - 145# (71%)
Set 2 - 155# (76%)
Set 3 - 160# (78%)
Set 4 - 165# (80%)
Set 5 - 165# - 7 reps


Metcon

(AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
20 Wall Ball Shots (20/14 lbs)

I scaled this to 35#DB and 14# WBS and still struggled.  The goal was 3-4 rounds, but I quickly realized that would not be possible.  I got through 2 rounds, burpees and then 4 of the 10 DB snatches.

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