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 5, 2019


Thursday, September 5, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

10 min amrap of
10 dead ball slams
2 plank rotations with slam ball
10 scorpions + push-up
2 hollow hold + superman hold
10 slam ball sit-ups


hip hammy


Metcon (AMRAP - Reps)

Four sets for max reps of:
2 minutes of Rowing (for calories)
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 90 seconds

I scaled this to single unders and hanging knee raises

R1 - 26/156/18/12 = 212
R2 - 26/164/20/12 = 222
R3 - 25/158/20/12 = 215
R4 - 24/146/20/12 = 202

For 851 total reps.  I paced this pretty well and was able to keep moving and stay consistent on all of the movements.  The rope skips had the most variation due to missed reps.

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