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 2, 2019

Metcon - Row-KBS-DB Thruster-Dips

Wednesday, December 2, 2019

CrossFit Golden - Coach Ryan/Lacey

12:00 PM

Warm Up

3 rounds of
Jumping Jacks
Plank walk-outs
DB Thrusters
Quad stretch/Leg Swing/Lat stretch
Dip holds at top/Dip holds at bottom/Negatives


7 Rounds of 4 Movements EMOM

Row 200/150m
12 KBS 32/24kg
8 DB Thruster 50/35#
10 Ring Dips

I scaled this to 140m rows, 20kg KB, 20# DBs and Matador dip negatives.  It was still an exhausting workout.  The class was huge with 25 people between the two coaches.

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