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, August 15, 2019

Clean Complex - Metcon

Thursday, August 15, 2019

Crossfit Golden - Paige/Diedre

1200 - 11 of us

Warm Up 

1 min row
1 min 90/90
10 front facing scorpion
10 mountain climber
10 frankenstein rdl

1 min row
1 min internal rotation
5 left/right knee circles in squat
10 bird dog
10 squat jump

barbell warm up

high pull
muscle clean
squat clean


Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean (1)

Athlete will execute one clean from the hang position, and then one from the floor

Build over the course of the 8 sets to today’s heavy complex.

I worked up from 70, 75, 80, 85, 90, 95, 100, 105#.  I kept good form and felt comfortable.  I was focusing on fast elbows and a good set up position.

coaching cue - press with lats


Metcon (Weight)

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

I scaled this to 15 calorie rows and opted for a 75# barbell.  I could complete the rows between 55-60 seconds.  The hang squat cleans were fast at the beginning, but got sloppy on the last set.  I was finishing ind 25-40 seconds and could rest before the row.

Accessory Work

Squat Therapy

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