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 26, 2019

Push Press

Tuesday, February 26, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM - 16 of us

Warm Up

10 minute AMRAP

DB OH carry around gym (20#)
10 Murphy Press (stabilize one shoulder with kettlebell, rotate/pronate dumbbell while pressing with other shoulder)
5 Plank walk out
30 second shoulder stretch

I did 3 rounds

Barbell Warm Up

empty barbell
10 strict press
5 dip stand
10 push press


Five Sets of:

Push Press (3-4 reps)

Rest 2 minutes

Build to today’s heavy 3-4 reps.

I went 95/105/115/125/135#


Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups

The Alternating OH Reverse Lunges were new to me.  I used 35# and was still unstable and bending my elbows instead of keeping them locked out.

First round - banded pull-ups
Second round - could not hold banded unbroken
Third round - jumping pull-ups
Fourth round - jumping pull-ups

3 Rounds + 23 reps

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