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.

Monday, August 12, 2019

Three Wise Men

Monday, August 12, 2019

Crossfit Golden - Eliza/Janet

1200 - 15 of us

Warm Up

ankle/glute prep
shoulder prep

8 min amrap of
30 second rope skips
2 slam ball complex
-5 deadlift
-5 front squat
-5 thruster
-5 ball slam
6 ring rows

barbell warm up

snatch
-knee shift
-high pull
-muscle snatch
-overhead squat
-hang squat snatch

clean
-clean deadlift
-clean pull
-power clean

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

I scaled this to 55# and managed 2 complete rounds = 30 reps

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

I scaled this to 55# and kipping pull-ups and managed 1 round + 10 reps = 40 reps

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

I scaled this to 20" box jump overs and a 14# wall ball and managed 1 Round + 12 reps = 57 reps

Total = 127 reps

This is a repeat for me.  I did this workout on November 11, 2015.  That time I went a little heavier, but got fewer reps.  65# on squat snatch and 95# on clean.  I did 2; 1+8; 1+8 = 121 reps

GHD Accessory work

5 hip extensions
5 sit-ups
5 hip extensions
5 sit-ups


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