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.

Thursday, September 19, 2019

Front Squat - Metcon

Thursday, September 19, 2019

Crossfit Golden - Greg/Lacey

1200 - 12 of us

Warm Up

200m run
10 bootstrapper
10 quadruped opener
10 quad/lunge
ankle mobility
200m run
10 banded pause squat
10 banded fire hydrant
10 plank walks (front back)
10 banded clamshell
1 min front rack stretch with pvc
1 min lat stretch with pvc
5 50X1 front squat
4 13X1 front squat

Weightlifting

Front Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Rest 2 minutes between sets.

I managed

5x60
4x70
3x75
3x80
1x85
1x90
1x90kg (188#)
No Attempt

My groin started to tighten up and I decided to stop short of my previous 92kg 1RM on 4.9.19.

Metcon

Metcon (Time)

Three rounds for time of:
Run 400 Meters
8 Front Squats

I scaled this to 135# to compare with last time and finished in 10:58 (2 minute improvement from 4.9.19).  Lacey challenged me to go sub 10:00 and despite being on track after round 1, the slower runs marked my fate.

R1 - 2:07/3:15 (2:07/1:08) 4/4 on front squat
R2 - 5:50/7:00 (2:35/1:10) 4/4 on front squat
R3 - 9:50/10:58 (2:50/1:08) 5/3 on front squat

Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.
Compare results to 4.9.19

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