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.

Monday, July 29, 2019

Push Press - Metcon

Monday, July 29, 2019

Crossfit Golden - Lacey/Paige

1200 - 14 of us

Warm Up

1 min cows face (weird trap stretch)
1 min banded Y's
1 min first trap smash

3 quick rounds of
10 plank jacks
10 reverse pass throughs
10 forward pass throughs
10 prone press
10 push press

empty bar
slow dip and drive
fast dip and drive
push press

Push Press

Take 20 minutes to build to today’s heavy Push Press

75
95
115
125
135
145
150
155#
160 - failed

Metcon

Complete as many rounds and reps as possible in 12 minutes of:
6 Burpees
8 Dumbbell Push Press (50/35 lbs)
10 Toes to bar

I scaled this to 30# dumbbells and kipping leg raises.  We were challenged to do high quality burpees every round.  I paced it well and finished with 5 rounds + 8 reps.  I finished the first round in 1:40 and then slowed considerably.

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