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 12, 2019

Muscle Up Progressions

Tuesday, February 12, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM

Warm Up

2 Rounds

10 KB Goblet squat
10 Superman / hollow hold
10 Cossack squats
5 ring rows
15 sec FLROR

then try a few candlestick to standing and muscle up transitions


Every 2 minutes, for 12 minutes (3 sets of each):
Ring Muscle Ups  (Max Reps in 45 Seconds)


3 Rolls to Candlestick +
3-4 Low Ring Muscle Up Progression

Alternating Pistols (16-20 Reps)
(if you’re proficient, add weight with a kettlebell)

I did rolls to candlestick but could not stand them up without a mat.  Low ring MU progressions were OK.  For pistols, I did them to a 20" box.


Metcon (AMRAP - Reps)

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 –200/150 Meters of Rowing
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg) (50/35lbs)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings
Reps per round: 37 Reps
1 rep - 200/150m row
1 rep - 30 sec unbroken FLROR

I scaled this to 150m row
25# DBs for 16-14-12-12-12
10 BJ to 20" box
I could not hold 30 seconds on the floor, but would reset periodically


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