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.

Monday, June 24, 2019

Strict Press - Helen

Monday, June 24, 2019

Crossfit Golden - Paige/Greg

1200 - 20 of us

Warm Up

plank rotations
kneeling kb press
kb swings
band pass throughs
inch worms
band strict press
band pull aparts

Weightlifting

Every 2 minute, for 12 minutes (6 sets):
Shoulder Press (1)

85
95
105
115
125 - no rep
120#

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Push Press (Max)
Every 3 minute, for 6 minutes (2 sets): Max Reps @ 80-85% of today’s 1-RM

95#
1x12 reps
1x11 reps

Metcon

Helen (Time)

3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

Scaled to 26# KBS.
R1:  2:03 run, 3:53 round, kbs unbroken, pull-ups 4/3/2/2/1
R2:  2:27 run, 4:36 round, kbs unbroken, pull-ups 3/2/2/2/1/1/1
R3:  4:47 round, kbs unbroken, pull-ups 2/2/2/1/1/1/1/1/1

13:12 finish

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