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, October 18, 2019

20.2 - DB Thrusters - T2B - DU

Friday, October 18, 2019

Crossfit Golden - Open Gym


Warm Up

rope skips, drills
air squats
kip swings
db thrusters 20#, 35# and 50#

test round 1:52


Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb. dumbbells

Scaled would have been 35# db, hanging knee raise and single unders

Based on the test round, I knew I would be doing singles and pausing on the way down on the thrusters, single on the T2B and DU would be the wildcard.  The practice round took 3 sets, the workout could be better or worse.

I wore Nike Metcon 4, calf sleeves, and wrist wraps.

R1 - 18:37 (1:23)
R2 - 16:20 (2:17)
R3 - 13:58 (2:22)
R4 - 11:45 (2:13)
R5 - 9:12 (2:33)
R6 - 6:53 (2:19)
R7 - 3:42 (3:11)
R8 - 0:59 (2:43)
R9 - completed thrusters and 3 T2B

279 total reps

I paced it really well and was taking a breath or two between thrusters, two to four breaths between T2B and about 5 seconds between sets of double unders.  My best unbroken double unders was 20.  Sometimes I was only getting 2 reps.  I am glad that I used the Rx weight.  My triceps were really lit up and were probably taxed while lowering the dumbbells to my shoulders between reps.  I was a little worried about my calves, but they held up fine in the face of 192 double unders!

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