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.

Thursday, February 21, 2019


Thursday, February 21, 2019

CrossFit Golden - Lacey

12:00 PM

Warm Up

Hip/Hammy stretch


7 min AMRAP

5 trunk twists
5 good mornings
5 pass throughs
5 btn strict press
5 ohs
5 drop snatches


barbell warm up

5 snatch dl
5 snatch shifts
5 high pull
5 muscle snatch
5 power snatch + ohs
5 snatches


Building over the course of 10 sets, for 20 minutes (10 sets):

Snatch (1.1)
(rest 5-10 seconds between singles)

Build over the course of the 10 sets.

I went 55-60-65-65-65-70-70-70-70 (for 9 sets total, fairly steady on my 70# OHS)


Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:

30 Air Squats
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups

I scaled to 25 air squats, 10 DBS (25#) and 5 Box HSPU and managed 3 rounds + 7 reps, pacing pretty well the whole way.

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