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 26, 2019

Split Stance RDL - L-Sit - Metcon

Thursday, September 26, 2019

Crossfit Golden - Greg/Lacey

1200 - 14 of us

Warm Up

3 rounds of
10 high knees/butt kickers
10 plank knee touches
10 KB RDL
10 split stance KB RDL
10 single leg glute bridge
10 Russian KBS

Weightlifting

Four Sets of:
Split Stance Romanian Deadlift (6-8 reps each leg @ 4011)
Rest 60 seconds
L-Sit (60 Seconds - Accumulated)
Rest 60 seconds

I started with a 35# bar and never added weight.  I was able to keep good tempo.
L-sit I could hold around 20 seconds and accumulated 60  seconds in 3 sets with 10 second breaks.

Metcon

Metcon (5 Rounds for time)

Five sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 60 seconds between sets

Swing a "heavy" kettlebell, and jump to a "tall" box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

I went up to a Yellow (16 kg / 35# KB) and could go unbroken all 5 sets.  I used a 24" box and felt pretty good on it.

R1 - 1:10
R2 - 1:12
R3 - 1:12
R4 - 1:16
R5 - 1:15


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