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 2, 2019

OPEN GYM: 2019 Games First Cut

Friday, August 2, 2019

Crossfit Golden


Warm Up

Burgener warm up.  I did not do much of a warm up as the event started with a run and I wanted to save my grip.

2019 Crossfit Games - First Cut

4 rounds:
400-m run
3 legless rope climbs
7 squat snatches (130 | 185 lb.)

Time cap: 20 minutes

I scaled this to regular rope climbs and 65# squat snatches.  I got through 2 Rounds + run before the 20 minute cap.  I scaled this right and got a really good workout.  The runs were between 2:15 and 2:45 and I needed a long rest between rope climbs and squat snatches.  I was power snatching and then doing an overhead squat.


Legless rope climbs

Hand over hand ~5 feet

Handstand technique

Handstand hold 2X
HSPU to 3 mats 2X
Negative to 2.5 mats 2X

Kipping pull-ups

Worked on kip and then stringing 2-3 pull-ups together.

Finished on GHD

Hip Extension 4X
GHD Sit-up 4X

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