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 16, 2019

Metcon - Run, PU, T2B, HRPU

Wednesday, January 16, 2019

Crossfit Golden - Paige/Greg

4:30 PM

Warm Up 

3 Rounds of

8 half kneel KB Bottom Up press
10 Lateral banded walk
12 Scap Push-ups
Short Lap

Then set up for metcon
4 strict pull up (or variation)
6 T2B (or variation)
8 Tempo HRPU


6 Rounds Every 5 minutes do

400m Run
8 Strict Pull-ups
12 T2B

I scaled this right out of the gate with a 300m run.  I did a couple of strict pull-ups in round 1 and quickly switched to banded pull-ups.  The last 2 rounds, I did ring rows.  I scaled T2B to kipping straight leg raises.  I scaled the HRPU to banded HRPU during the first round.

My times were reasonably consistent


Accessory Work

2 rounds of
1 min reverse snow angel
1 min side plank right
1 min side plank left

As expected this was tough, I could hold about 10 seconds before needing to rest.

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