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 3, 2019


Thursday, January 3, 2019

CrossFit Golden - Lacey/Ryan

12:00 PM

Hip Mobility

with abmat

Knee in front of toe
Straighten front leg and reach for toe
Lateral stretch over the top
Pull back toe up with opposite hand

Warm Up

3 Rounds of

10 air squats
20 walking lunges (10 each leg)
10 burpee broad jumps
10 wall push through
10 hollow hold


In 15 minutes
2 Rounds of 20 walking lunges building up to working weight
3 Rounds of 20 walking lunges (these should be heavy)

I started with 20# DB and my hamstrings started to tighten up on the second set.  I ended up only doing 4 sets, the first 2 with 20# DB and the last two without DB.


5 Minute AMRAP

5 Man-Makers
10 Box Jumps

1 Minute Transition

5 Minute AMRAP

5 T2B
10 Air Squats

1 Minute Transition

5 Minute AMRAP

20 DU
10 KBS

This was tough.  The warm up about did me in, but I reduced the reps on the burpees and the walking lunges.

Metcon  - 15#MM, 12" step up - 2 rounds, 0 reps
Metcon - Hanging Knee Raises - 5 rounds, 0 reps
Metcon - 60 single unders, 12kg KB - 3 rounds, 7 reps

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