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.

Friday, March 1, 2019

19.2 = 16.2 = T2B-DU-Squat Clean

Friday, March 1, 2019

CrossFit Golden - Lacey/Greg

3:30 PM

Warm Up

3 rounds of:

Jump Rope
Leg Raise (with opposite knee bent)
Cossack Squats
Quad stretch / calf stretch

Warm Up

Kips
Cleans

Crossfit Games Open 19.2 

(Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled 

(Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*


*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

This was  a repeat for me.  I did the 16.2 workout and officially got 89 reps (not making the 4 minute time cap that year).  I finished the 8 minutes as a WOD and my unofficial score would have been 169 reps.

I did it scaled again and had the audacity to line up the plates for 135#.

Round 1:  I went 9/9/7 for the hanging knee raises and unbroken on the rope skips.  The 95# squat cleans were not too bad, but they were still pretty slow.  I finished the round in 3:47

Round 2:  I went 7/7/7/4 for the hanging knee raises and then 30/20 on the rope skips.  I started the squat cleans at 5:27.  I put a belt on for 115# and started, but they were really slow.  I finished 9 reps before time was called for an official score of  174 rep!!!! PR!!!!

I wore my Nike Metcon 4 and not lifting shoes.  I still had my jump-n-rope.  This year I did use borrowed gymnastics grips, which I feel help a lot.  It taxes my grip less and I feel more secure on the bar.

This year, I did significantly better and will probably repeat the workout Rx just for grins.  I can do singles for the T2B and should get through all 25 in 3-4 minutes tops.  Then I should have 50 double unders in 2 minutes, which should leave me a couple of minutes to get some squat cleans in at 135#, my goal will be one every 30 seconds (3-4 reps). 

HSPU will be a limiter for quite some time, but I intend to focus on T2B and hopefully be stringing 3 together for the next T2B workout.

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