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, October 1, 2019

Back Squat - Metcon

Tuesday, October 1, 2019

Crossfit Golden - Lacey/Janet

1630 ~ 25 of us (I arrived 10 minutes late)

Warm Up

3 minutes foam rolling

2 rounds of
1 min squat hold with plate
1 min banded fire hydrant
1 min banded side steps
1 min plate squats

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
Back Squat

*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

5x125
5x145
3x165
2x185
1x195
1x205#  (only completed 6 of 8 sets, felt good)

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

I scaled this to double under work; 14# wall ball shots; kipping leg raises

R1 - 39 double unders; unbroken wbs; unbroken leg raises
R2 - 21 double unders; unbroken wbs; unbroken leg raises
R3 - 21 double unders; unbroken wbs; unbroken leg raises
R4 - 19 double unders; 10/10 wbs; unbroken leg raises
R5 - 12 double unders; 4 wbs


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