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 24, 2019

Metcon

Tuesday, September 24, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

row
quad/lunge
calf stretch

row
banded hamstring
air squat

row
banded hip flexor
bird dog

row
speed skaters
athletes choice

Metcon

Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 30 Sit-Ups
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs

Station 1 - I scaled the row to 300m and was finishing in 1:20-1:25
Station 2 - I could complete 30 abmat sit-ups within 90 seconds every round
Station 3 - I was doing skill work and got 31/25/24/15 on rounds 1-4 respectively
Station 4 - I used a 20" box and got 11/10/10/10 on rounds 1-4 respectively

Guidance was to get at least 30 seconds between stations for transition.  My group started on sit-ups and kept the same order.

Finished with core work - med ball passes in a circle

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