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.

Friday, September 6, 2019

OPEN GYM: SLIPS - Tire Flip - Rope Climb

Friday, September 6, 2019

Crossfit Golden - OPEN GYM


Warm Up

400m run
5 cat/cow
5 down dog/cobra
5 lunge knee circles
10 air squat
pass throughs
wrist mobility



2x front scale each leg
2x back scale each leg

L Sit

5x tuck sit for about 5-10 seconds


headstand hold
handstand hold
HSPU to 3 abmats (2 reps)
HSPU negatives to 2 abmats (2x2 reps)


elbow plank for 90 seconds


2 min pigeon stretch
2 min couch stretch

Tire Flips

6x5 flips (275# tire) walk 30 breaths between sets

Rope Climb

3 climbs, about every minute


2x5 hip extensions
2x5 sit-ups

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