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, April 9, 2019

Front Squat - Metcon

Tuesday, April 9, 2019

CrossFit Golden - Lacey, Diedre

12:00 PM ~ 11 of us

Warm Up

200m run
5 boot strappers
10 quad stretch ; lunge L/R
ankle mobility
200m run
10 banded squat 3 second hold at bottom
10 mountain climber twist
10 plank walk front / back
10 banded clam shells

PVC front rack stretch
PVC lat stretch
5 front squat (down for 5 count, up fast)
5 front squat (3 second hold at bottom)
5 front squat

Front Squat 1 RM

Take 20 minutes to build to today’s 1-RM Front Squat

8x20 kg
5x40 kg
1x92 kg (203#)


Three rounds for time of:

Run 400 Meters
8 Front Squats

Barbell comes from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.

I scaled this to 60 kg (65% of 1RM).  First round was good run in 2:25, 3/3/2 on squats for 4:16.  Second round was slower with run in 2:30, 3/3/2 on squats for 8:20, Last round was tough with a 3:00 run and the squats took me to 12:58.

Reverse Hyper


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