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.

Wednesday, September 4, 2019

Strict Press - EMOM

Wednesday, September 4, 2019

Crossfit Golden - Eliza/Lacey

1200 - 12 of us

Warm Up

2 rounds of
1 min jumping jacks
10 prone shoulder raise
10 plate around the world
10 plate strict press
10 burpee plate jump
30 rig lat stretch

1 min mobility

20 empty barbell strict press

Weightlifting

Six sets of:
Shoulder Press (2-3 Reps @ 20X1)
Rest 2 minutes

I did
3x65
3x75
3x85
3x90
3x95
3x100#

I was able to keep good tempo on all sets.  Target was 90-95% of 1RM, I got to 80% of my 125# 1RM.

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 12 Chest-to-Bar Pull-Ups
Minute 2 – 9 Strict Handstand Push-Ups
Minute 3 – 6 Ring Muscle-Ups or 6 Burpee Box Jump-Overs (24″/20″)

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

I scaled this to Box HSPU and 20" BBJO.

R1 - 6/6/6
R2 - 6/6/6
R3 - 5/5/6
R4 - 5/5/6 (missed 1 C2B)
R5 - 5/5/6 (missed 2 C2B)

I scaled this really well and had between 15 and 25 seconds rest between movements.  I did singles for the C2B.  I did the HSPU in 2 sets.  The BBJO were the toughest on time, but I could maintain good technique.

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