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.

Thursday, July 25, 2019

HSPU - DU - Metcon

Thursday, July 25, 2019

Crossfit Golden - Diedre

1200 - 13 of us

Warm Up

1 min jumping jacks
1 min boot strappers
1 min single unders
1 min plate push press
1 min air squats
1 min plate around the world
1 min single unders
1 min shoulder swimmers

Skill
kick up
lowering
hands placement
head placement

Gymnastics

Five sets for max reps of:
Strict Handstand Push-Up (45 seconds max reps )
Rest 45 seconds
Double-Unders (45 seconds max reps )
Rest 45 seconds

I scaled this to 3 abmats (recommended max was 2 abmats) and did double unders

R1 - 5 reps / 40 DU
R2 - 4 reps / 20 DU
R3 - 2 reps / 20 DU
R4 - 1 rep + 1 lower / 23 DU
R5 - 0 + 3 pike push-ups / 21 DU

Metcon

Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (50/35 lb DB) *(holding 2 DB’s but one stays in front rack)
10 Right-Arm Dumbbell Push Presses (50/35 lb DB)
15 Dumbbell Goblet Squats (50/35 lb DB)
15 Ab-Mat Sit-ups

I scaled this to 25# DB which felt about right.  I got through 5 rounds + 30 reps.  I was able to do the push presses unbroken, but struggled with the goblet squats and ab mat sit-ups.

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