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 8, 2019

Tempo Back Squat - Metcon

Monday, July 8, 2019

Crossfit Golden - Lacey/Paige

1200 - 14 of us

Warm Up

3 rounds of
250 m row
10 quad/hamstring stretch
10 mountain climber circles each direction
10 segmented glute bridges
10 tempo goblet squats (30X1)


Take 10 minutes to build do 85% or more of your 1-RM Back Squat,

and then… Every 3 minutes, for 9 minutes (3 sets):
Back Squat (2-3 reps @ 30X1)

I worked up from 20, 40, 50 to 55 kg and started sets at 60 kg.  I was able to do 3 reps each time and felt good about the tempo.  This is 60% of my 1RM


Metcon (AMRAP - Reps)

Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs) RX+ (185/125lbs)
Rest 2 minutes between sets, and complete a total of three sets.

I was able to do the 250m in about a minute and Coach Lacey recommended Front Squats as my back was still 80-90%.  This was a good mod and and I managed 6 front squats each round for 18 total.

I finished with 2 sets of reverse hypers at 90# and a little sarco freeze.  My back feels fine, but it was tight at the end range of motion.

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