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, March 26, 2019

Push Press - Metcon

Tuesday, March 26, 2019

CrossFit Golden - Janet/Diedre

12:00 PM ~ 15 of us

Warm Up

2 Rounds of
10 throwdown
10 seal swings (arm crossovers)
5 arm circles f/b
monkey hangs
10 air squat to squat jump
wrist circles
banded external rotation
banded internal rotation
scap pull-ups
ring rows

Barbell warm-up
triceps smash
dip/pause/stand
push press

Push Press

Take 15-20 minutes to build to today’s 1-RM Push Press
Push Press (1)

10x20
5x40
5x50
3x60
1x64
1x68
1x70
1x71kg (157#)

Metcon

Complete as many rounds and reps as possible 3 minutes of:

5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Hand Release Push-Ups

Rest 3 minutes, and repeat for a total of 3 working sets.

I scaled this to banded pull-ups the first 2 rounds and then switched to negatives for the 3rd round.  I used a 20kg KB and did 10 HRPU/round

First round = 2+5 reps (did pull-ups)
Second round = 2+4 reps = 4+9 reps (got 4 of the KBS)
Third round = 1 + 24 reps = 6+8 reps (finished on KBS)

Finished with 5x60 feet walking lunges = 300 ft

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