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, July 23, 2019

Back Squat - Metcon

Tuesday, July 23, 2019

Crossfit Golden - Lacey/Diedre

1200 - 8 of us

Warm Up

Hip Hammy

12 min amrap (on subsequent rounds to 10 burpees)
90 sec burpees - I got 17 reps
10 pulse lunges
10 banded side steps
10 banded squats
10 cat cow
30 sec stretch on own

Weightlifting

Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat (10)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

I went

50
60
70
75
80
50kg (110#) 50% of 1RM

Metcon

Every 3 minutes, for 15 minutes (5 sets) of:
20 Burpees
60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

I scaled this to plank jacks and unweighted walking lunges.  I was finishing the squat jacks between 1:30 and 1:45 and the round between 2:20 and 2:40.  That was adequate rest.

My back was fine through the workout and I finished with some scorpions.

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