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, September 3, 2019

Front Squat - Metcon

Tuesday, September 3, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

medicine ball relay

2 rounds of
5 banded clam shell
10 banded glute bridge
10 banded air squat
10 cat cow
short lap

barbell warm up

5 quarter squats
5 pause squat
5 tempo squat (21X0)

Weightlifting

Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

I did

4x55
3x65
2x70
3x75
2x80
1x85
2x82

89% of 1RM based on a 1RM from April of 92kg

Metcon

For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters

I scaled this to a 12kg kettlebell.  The kettlebell thrusters were a new movement for me.  I think I scaled it correctly.  Target time was 10-15 minutes sets of 20 on the KBS and 10 on the KB thrusters and I was able to maintain that.

Run 1 - 2:22
KB - 9:04 (6:48 split)
Run 2 - 12:02 (2:58 split)

Finished with some pull-ups 4-3-3-2

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