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.

Thursday, January 10, 2019

Seated OH Press

Thursday, January 10, 2019

CrossFit Golden - Lacey, Diedre

12:00 PM

Warm Up

2 rounds

30 second star jump
10 swimmers
10 DB row (1 arm)
10 DB pushpress (1 arm)
Banded Thorasic walk up/Partner Thorasic Stretch

Seated OH Press

Build to heavy 3 rep set over 15 minutes

45
65
85
95
105#

Metcon

12 min AMRAP

4 bar muscle up
8 T2B
12 DB Push Press (50/35) in each arm

I scaled this to 4 push ups and 4 ring banded ring dips.  Kipping leg raises.  25# DBs.

I got 3 Rounds + 18 reps

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