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 16, 2019

Clean Complex - Metcon

Tuesday, July 16, 2019

Crossfit Golden - Lacey/Diedre

1200 ~ 12 of us

Warm Up

1 min 90/90
1 min mtn climber
30 sec air squat
1 min glute bridge and clam shell
30 sec plank push up
30 sec shoulder swimmer
1 min kang squat
30 sec quarter jump squat

clean warm up
1 min klokov stretch
3 clean lift off
3 clean dead lift
3 clean pull
3 muscle clean
5 triple extension drill - coaching cue - squeeze quads
3 power clean


Complete 1 complex, Every 2:30 minutes, for 20 minutes (8 sets) of:
2 Clean Lift-Offs + 1 Power Clean (1)

I went


and felt really good.  I put a belt on at 95#
coaching cue - set up closer to bar (almost touching)


Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
15 Box Jump-Overs (24″/20″)

I scaled this to 8kg kbs and 20" for box jump overs.

Accessory Work

Finished with Tabata
Hollow hold with flutter kick
Hollow body rock
4 rounds of both movements


My back felt fine, but I think the next 24 hours will be very telling on how well I am recovered.

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