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 22, 2019

Front Squat

Tuesday, January 22, 2019

CrossFit Golden - Lacey, Diedre

12:00 PM

Warm Up

2 rounds of

1 minute jump rope
30 second star plank (15s each side)
10 mtn climber circles (each leg)
10 segmented glute bridge
10 cuban presses each arm
10 air squats (32X1 cadence)


Barbell Warm Up

10 quarter squats
5 front squats at 32X1

Front Squat

Every three minutes build to heavy double 32X1



10 min AMRAP


1 Deadlift
1 Hang Clean
1 Front Squat
1 Push Press

setting down the barbell is a 5 burpee penalty

Rx 115/75

I used 65# and really struggled with this one.  After the first burpee penalty I was winded and would have to rest 20-30 seconds after the last burpee before picking up the bar.

I managed 8, 4, 3, 3, 1+2 for 19 rounds + 2 reps and had 4 burpee penalties of 5 burpees each.

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