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 10, 2019

Push Jerk - Metcon

Tuesday, September 10, 2019

Crossfit Golden - Greg/Lacey

1200 - 10 of us

Warm Up

1 minute jump rope
1 minute external wall hold
1 minute banded wall walk
1 minute burpees
1 minute standing fire hydrant
1 minute prone press
1 minute jump rope

then

5 strict press
8 push press
10 jump & land
10 push jerk

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
Push Jerk 
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%

I did not have a 1RM and decided to build up slowly

3x95
3x105
2x115
2x125
1x130
1x135
1x140
1x140 (estimated 1RM = 150#)

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Burpees Over the Barbell

I scaled this to 80 single unders, 45# push press and step over the bars.  Round 1 was quick at 2:40 and then I slowed from there.  On round 4, I got through the rope skips, 20 push presses and finished 3 of 10 burpees.

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