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 8, 2019

Rope Climb - HS Hold

Tuesday, January 8, 2019

CrossFit Golden

12:00 PM - Coach Lacey/Diedre

3 Rounds of

2 minute HS Hold
2 minute Rope Climb

HS Hold - good, ok, ok
Rope Climb - 1.5, 0.5, 1.0 (full wrap)


3 Rounds of

2 minute row (calories)
2 minute burpee box jump over (any box)
1 minute supinated grip pull-ups
2 minute rest

I used a 20" box and mixed grip and got


for a total of 105 reps

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