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, August 14, 2019

Bench Press - PU - Metcon

Wednesday, August 14, 2019

Crossfit Golden - Greg

12 of us

Warm Up

10 min amrap of
30 sec jump rope
6 scorpion
10 scap push-up
1-2-3 bench pulls (15 each side)
10 push-ups
15 sec rig hang

Weightlifting

Three sets for max reps of:
Unbroken Bench Press (Max)
(Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds 
Unbroken Strict Pull Ups  (Max)
Rest 3 minutes 

I scaled this to 135# (72% of 185# Bodyweight) and got assistance for additional pull-ups to get to around 8 reps/round.

Set 1:  9 reps / 6 + 2 pull-ups
Set 2:  9 reps / 5 + 2 pull-ups
Set 3:  7 reps / 4 + 3 pull-ups

Metcon

Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 sets) for times:
Run 600 meters
50 Double-Unders
20 Push Presses (115/75 lbs)

I scaled this to 100 single unders and 65# push press.  I did "600" every time, but was coming in around 2:30 so I am guessing the course is short.  I did the rope skips in sets of 60/40 and the push presses in sets of 10/10.

R1:  4:35
R2:  4:40
R3:  4:48

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