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.

Monday, January 28, 2019

Grace

Monday, January 28, 2019

CrossFit Golden - Greg

12:00 PM

Warm Up

5 minute AMRAP

10 air squats
10 mountain climbers (5 each leg, not quick, hold stretch)
10 Pass Throughs
10 Prone arm raises

I got through 2 rounds and started a few more air squats

Barbell Warm Up

5 High Pulls
5 Hang High Cleans
5 Hang Cleans
5 Power Cleans
-
5 Strict Press
5 Push Press
5 Push Jerk

Power Clean and Push Jerk

1 rep every 2 minutes, build to heavy single

85
95
105
115
125
135
145
145#

Grace

30 Clean and Push Jerk

Rx would be 135/95#

Recommended was 60-65% of early heavy single.

I used 85# (63%) and the weight was on the high side.  I probably should have gone with 75#.

Either way.  I started off with 4 reps and then switched to singles.  I finished in 5:00 and felt good about the effort.

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