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 30, 2019

Clean - Metcon

Tuesday, July 30, 2019

Crossfit Golden - Elizah/Diedre

1530 - 10 of us

Warm Up

1 min scorpions
1 min bootstrappers
1 min air squats

then 3 rounds of
10 med ball kneeling thorasic rotations
10 med ball cleans
10 med ball around the worlds

jump and land
triple extend, pause land
empty barbell cleans


For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every 90 seconds, for 6 minutes (4 sets) of each:
High-Hang Clean (1 rep @ 50-65%)
Hang Clean (1 rep @ 65-80%)
Clean (1 rep @ 80+%)

High Hang 65, 70, 75, 80# (54% of 150# 1RM)
Hang Clean 85, 90, 95, 100# (67% of 150# 1RM)
Clean 105, 110, 115, 115# (77% or 150#1RM)

First time pulling from the floor in a month and felt really good.


Three rounds for time of:
10 Hang Squat Cleans (155/105 lbs)
15 Box Jumps (24″/20″)

I scaled this to 65# for the hang squat cleans and was able to cycle the barbell pretty well.  2 sets on the first round and 3 sets on the second and third round.

Since I scaled the hang squat cleans aggressively, I went with a 24" box which was tough.

Round 1 - 2:05
Round 2 - 2:30
Round 3 - 2:42
Total - 7:17

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