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.

Wednesday, July 17, 2019

Front Squat - Metcon

Wednesday, July 17, 2019

Crossfit Golden - Lacey

1200 - 6 of us

Warm Up

3 min foam rolling
1 min air squats (20X1)
1 min banded side steps
1 min single leg glute ham march
1 min wall balls (10#)

front squat warm up
8x20
5x30

Weightlifting

Every 2 minutes, for 14 minutes (7 sets):
Front Squat (Max reps )

*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 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%

I went
5x40
4x50
3x55
2x60
1x65
3x60
6x55kg (121#) (max reps at 60% or 1RM of 92kg set April 9, 2019)

coaching cue - keep 2 fingers on the bar and drive elbows higher throughout lift

Metcon

Metcon (4 Rounds for reps)

Every 4 minutes, for 16 minutes (4 sets) for max Burpees of:
60 Seconds of Burpees
60 Double-Unders
200 Meter Run

I scaled this to 120 single unders and managed 10, 10, 9 and 9 for the 4 rounds.

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