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 8, 2019

Goat Day

Friday, February 8, 2019

CrossFit Golden - Open Gym

1300 to 1400

Warm Up

Row 5 minutes

WMCF Dynamic warm-up

Foam Rolling

Banded Shoulder Stretches

HS Technique

headstand hold

handstand hold

HSPU to 3 abmats

HS lower to 2 abmats

Jump Rope

10 minutes of singles, drills, doubles


Snatch Complex - snatch from floor + 2 OH squats


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