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.

Wednesday, January 30, 2019

Metcon - Row - BBJO

Wednesday, January 30, 2019

CrossFit Golden - Lacey

12:00 PM

Warm Up

Hip Hamstring Stretches


2 Rounds of

25 Jumping Jacks
5 Inch Worm Push-ups
10 Lateral Lunges
10 F/B Arm Circles (Big to Small)
10 Jumping Lunges
10 Star Jumps


(4 Rounds for time)
Four sets for times of:
30/25 Calories of Rowing
20 Burpee Box Jump-Overs (30″/24″)
Rest 5 minutes

I scaled this to 25 calorie rows and 13 BBJO to a 20" box.  The rounds were still excruciating and I finished with


In retrospect, I should have done jump overs on 25# plates and PVC and shot for the 15+ burpees per round.

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