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.

Monday, February 18, 2019


Monday, February 18, 2019

TruFit - 120th

2:00 PM

Warm Up

Treadmill walk for 5 minutes

Foam Rolling

Handstand holds

Candlestick to stand attempts

Leg raises

Pistol squat technique - to 24" box and 20" box, then tried to lower and assist with rope to get up.

10 strict pull-ups
2 kipping pull-ups
then chest to bar singles and attempts.  4 individual C2B pull-ups

Bench Press


60 minutes total workout

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