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.

Tuesday, August 20, 2019

Metcon - Metcon

Tuesday, August 20, 2019

Crossfit Golden - Lacey/Diedre

1200 - 20 of us

Warm Up

10 min amrap of
5 burpees
10 wall angel
10 banded pass through
10 banded pull apart
5 burpee
10 hollow rock
10 scorpion (face down)
5 push up


1 min dynamic ankle stretch
1 min dynamic thoracic stretch
1 min prone raises


Metcon (AMRAP - Reps)

Three sets for max reps of:
45 seconds of Rowing for Calories
Rest 45 seconds
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds
45 seconds of Strict Supinated-Grip Pull-Ups
Rest 45 seconds

I scaled the HSPU to 3 abmat the first 2 rounds and then did 2 abmat negatives the last round
I modified the supinated grip pull-ups to mixed grip pull-ups

R1 - 3 HSPU / 35 DU / 7 PU / 10 calorie row
R2 - 1 HSPU / 25 DU / 6 PU / 10 calorie row
R3 - 2 negative / 21 DU / 6 PU / 11 calorie row

Total = 137 reps

We worked on rowing and keeping a proud chest and the chain straight.  I was much more efficient doing this.

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (135/95 lbs)
10 Burpees Over the Barbell
10 Toes to Bar

I scaled this to 75# and hanging knee raises.  I managed 3 round + 8 reps.  I was going 6/4 and then 5/5 on the push presses.  I did the HKR unbroken the first round then went 7/3 and 6/4.  The burpees were a grind, but I avoided the temptation to step over.

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