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.

Friday, January 4, 2019

Seated OH Press

Friday, January 4, 2019

CrossFit Golden - Coach Greg

12:00 PM

Warm Up

3 Rounds of

Short walk with 10# plate OH
10 Banded plank walk forward/back
10 Banded plank walk left/right
5 Burpee Jump onto plate
10 Ring Rows

Unsupported Strict OH Press

4x65
3x75
3x75
3x75
3x85

Metcon

15 min AMRAP

400m Run
8 Strict Pull-ups
12 HSPU

I scaled this to 6 strict pull-ups and 6 pike push-ups with feet on box.  I finished 3 rounds in 15 minutes

Accessory Work

6 min EMOM

45s hollow hold or 45 second plank, rest 15 seconds

I found out today, all of the programming comes from CrossFit Invictis, so that should mean we get a good mix of stuff. 

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