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, October 10, 2019

Back Squat - Metcon

Thursday, October 10, 2019

Crossfit Golden - Ryan/Lacey

1200 - 10 of us

Warm Up

10 min  amrap of
30 sec jump rope
10 sec star plank
10 mountain climber thoracic opener
10 mountain climber hip circles
10 single leg glute bridge
5 air squat (32X1)

with empty barbell
10 quarter squats
5 tempo squats

Weightlifting

Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat

* Set 1 – 3 reps @ 70% of 1-RM Back Squat
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%

I scaled to 6 sets of 3 reps in anticipation of the open

Metcon

Baseline (Time)

500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups

6:33 PR!

unbroken air squats, sit-ups 12/6/6/6, HRPU 10/5/5, pull-ups 3/2/2/1/1/1 started strict then kipping

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