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.

Monday, February 4, 2019

Baseline - Bench Press

Monday, February 4, 2019

CrossFit Golden - Greg/Lacey

12:00 PM

Warm Up

Hip/Hammy Stretch

then

2 rounds of

20 hard pulls on rower
5 inch worms
10 air squats
10 scorpions (face down/up)
10 scap push up
10 ring rows

then 2 minutes of mobility on own

Baseline

500m row
40 air squats
30 sit-ups
20 HRPU
10 Pull-ups

7:00.  I felt really good about this time.  All of my movements were clean and I paced well.

Bench Press

Work to 1RM

45
95
135
155
175
185
195#
200 failed

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