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 15, 2019

19.4 - Snatch-Burpee-Pull-up-Burpee

Friday, March 15, 2019

CrossFit Golden - 2 coaches

4:30 PM ~20 of us

Warm Up

1 min of
air squats
burpees
scorpion f/b
burpees

Barbell warm-up

5 snatch deadlift
5 hang high pull
5 bar behind back drop and press

Pull-up warm-up

5 hang activates
3 small kips
3 faster kips

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)

3 rounds of:
 10 snatches 95lb/65lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 bar muscle-ups
 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)
3 rounds of:
 10 snatches 65lb/45lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 chin-over-bar pull-ups
 12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest period

I warmed up the bar with 3 quick snatches at 65# and then tested a rep at 95# and solidified my decision to go scaled.

3..2..1..Go! I started out a little fast, but broke the first set up into 5/5 and still got done in 30 seconds, the burpees took me to 1:40 and the step over certainly helped.  The second round, I went 3/2/singles and did not clock my burpees.  The third round of snatches & burpees took me to 7:18 for the tie break.

After a 3 minute rest, I felt really good and was able to go 5/3/2 on the chin over bar pull-ups, but the burpees continued to be my nemesis.  I got the 12th rep on 3..2..1..Stop! for a total of 88 Scaled Reps!

I taped my thumbs and used the gymnastics grips on the pull-up bar.  I had a belt out, but did not put it on.  I wore my Metcon 4.

At the end of the workout, I realized that I could not go much faster.  I have not decided whether or not I will repeat it Rx.  They will be slow singles, but I feel like I could get through the first half of the workout in 12 minutes and would not have to deal with the bar muscle-ups.

After judging my partner, who nearly finished the workout at 124 scaled reps, I finished on the Reverse Hyper with 3 sets of 8 at 45# again.

No comments:

Post a Comment