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 6, 2019

Metcon

Tuesday, August 6, 2019

Crossfit Golden - Lacey

1200 - 15 of us

Warm Up

Hip-Hammy

then 1 min
bear crawl
crab (table top)
banded pulls
banded A's
lunge-twist-hammy
jumping quarter squats
air squats

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Pull-Ups
20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)
40 Air Squats

The runs were ok, between 2:30 and 3:00.  I started the pull-ups with 2-3 reps then switched to singles.  I scaled the reverse lunges by un-weighting them.  I managed the air squats well.  Each round was taking me between 7:15 and 7:30.  I finished the fourth round with 44s on the clock and accepted the Hail Mary rep on the run for 4+1

Finished with accessory work 
90/90 stretch
plate torso twists

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