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.

Tuesday, January 29, 2019

Deadlift

Tuesday, January 29, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM

Warm Up

3 rounds of

10 Hamstring sweeps
10 Banded Shoulder Wall Walks
10 Banded Pull Throughs
5 Clamshell planks (each side)

then

2 Wall Climbs
10 empty bar deadlift (2011)
5 seated DB press
10 light deadlift (95)

Weightlifting

Deadlift ( 15 reps @2011)
Strict Handstand Push-Ups  – Max Reps in 60 seconds
Rest 2 minutes
Deadlift (10 reps @2011)
Strict Handstand Push-Ups  – Max Reps in 60 seconds
Rest 2 minutes
Deadlift (5 Reps @2011)
Strict Handstand Push-Ups  – Max Reps in 60 seconds
Rest 2 minutes

I used 95/115/135 for the deadlift and scaled the Strict HSPU to seated DB overhead press with 30# DB.  I managed 12/10/9 reps.

I probably should have gone heavier on the DL and lighter on the seated DB OH Press.

Metcon

Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Slamballs (30/20 lbs)
15 Ab-Mat Sit Ups
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

I used a 20# slamball and finished with 6 Rounds + 3 reps.  I kept a pretty good rhythm.  The abmat sit ups limited my performance.

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