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, February 1, 2019

Bench Press - Metcon

Friday, February 1, 2019

Crossfit Golden - Lacey

12:00 PM

Warm Up

Partner slam ball tosses

10 throw like WBS
10 each side throw sideways
10 throw overhead
10 each side pass (back to back)
10 russian twists (setting ball in the center, 1 partner each side)

I partnered with Zach and we used a 15# slam ball


Five sets of:

Bench Press ( 2-4 reps @ 20X1)
Rest 90 seconds
Ab-Wheel Roll-Outs (6-8 reps @ 3020 )
Rest 90 seconds

I did
4 x 135
4 x 155
3 x 165
2 x 165
2 x 165

and 6 roll-outs each round


Metcon (Time)

Three rounds for time of:

400 Meter Run
20 Toes to Bar
20 Hand Release Push Ups

R1 - 400 meter run, lowers on floor, 20 HRPU (4:41)
R2 - 300 meter run, lowers on floor, 16 HRPU / 4 Knees (4:26)
R3 - 300 meter run, lowers holding rig, 20 knees (4:45)

14:00 total.

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