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.

Wednesday, February 13, 2019

Push Press

Wednesday, February 13, 2019

CrossFit Golden - Greg/Lacey

12:00 PM

Warm Up

2 round of

inch worms
pass throughs
prone press
kb in front rack banded side steps
plank pass through
kb push press (1 kb only)


front rack stretch/smash
10 dip pause
10 push press with barbell only

Push Press

5 sets of 5 reps (build to heavy 5)



12 min AMRAP

15 Burpees
12 Push Press (115/75 lbs)
9 Strict Pull-Ups

I scaled this to step up burpees, 75# push presses and 6 strict pull-ups.

First round was good, finished in 4 minutes, second round was rough (~5 minutes), with three minutes remaining, I barely made it through the burpees.

Fit Republic was here, giving out food.

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