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, June 25, 2019

Back Squat - Metcon

Tuesday, June 25, 2019

Crossfit Golden - Lacey/Diedre

1200 - 17 of us

Warm Up

couch stretch
leg swings
clam shell
glute bridge
squats
pigeon
leg swings
clam shell
glute bridge
squats
mobility on own

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):

Back Squat (1)

*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

I used

5x65
5x70
3x75
2x80
2x85
1x90
1x95
1x100 kg (220#)

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Ab-Mat Sit-ups

I scaled to 30 seconds of work each round on jump rope (21, 12, 14, singles, singles, 17)
14# wall ball shots to 10' target (unbroken rounds 1 & 2, 12/8 on rounds 3, 4 & 5)

Total 5 rounds + 17 reps

No comments:

Post a Comment