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.

Friday, August 16, 2019

Back Squat - Metcon

Friday, August 16, 2019

Crossfit Golden - Lacey/Greg

1200 -12 of us

Warm Up

10 min amrap of
10 quadruped fire with extension
15 glute bridge
5 prisoner squat 40X1
15 wall ball
5 kneeling thoracic openers

barbell warm up
5 quarter squats
5 pause squats
10 empty bar squats

Weightlifting

Back Squat (8)

*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 – 8 reps @ 75-85%

Rest 2 minutes between sets

I used the following progression and felt really good.  I went 5 kg lighter than my 100 kg back squat would indicate.

5x60
4x70
3x75
2x80
1x85
8x70 kg

Metcon

Metcon (Time)

For time:
800 Meter Run
80 Alternating Dumbbell Snatches (50/35 lbs)
80-Foot Walking Lunges with Dumbbell in Goblet position (50/35 lbs)
800 Meter Run

I scaled this to 30# for the db snatches and did the lunges unweighted.
First run was 3:57
Finished the 80/80 at 12:16.  The db snatches were brutal.  I went 26/14/10/10/10/10.  By the time I got to the lunges, my legs felt like jello and I did them unweighted.
Second run was 5:03
Total time 17:19

Accessory Work

Lower back decompression on GHD
Jefferson Curls

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