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.

Tuesday, February 5, 2019

Front Squat - Metcon

Tuesday, February 5, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM

Warm Up

2 Rounds of

1 minute jump rope
Star Plank (15s each side)
10 mountain climber circles
10 segmented/banded glute bridges
10 air squats 32X1 tempo

Front Squat Warm Up

6 min

Front Rack Stretch
5 quarter squat / finish rep
5 squat at 32X1 tempo
build weight

Front Squat

Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat ( 1 rep @ 32X1)
Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.


Maintained good cadence throughout


Metcon (AMRAP - Reps)

Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs) (RX+ 185/125 lbs)

I used 95# and managed 4-4-3-4 reps for 15 total reps.

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