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 4, 2019

Metcon

(First) Friday, October 4, 2019

Crossfit Golden - Janet/Lacey

1200 - 10 of us

Warm Up

with partner
400m run handing off wall ball
then
2 rounds of
20 med ball squat toss
20 med ball roll
10 synchronized HRPU
10 med ball sit-up toss
then
1 min squat stretch
1 min lat stretch
1 min scorpions

Metcon

Metcon (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Weighted Sit-Ups
20 Hand Release Push-Ups
25 Wall Ball Shots (20/14 lbs)
Please note times for each set.

I scaled the wall balls to 14# and scaled the reps on pull-ups, HRPU and wall ball shots

R1 - 7 PU - 15 WSU - 20 HRPU - 20 WBS - 3:24
R2 - 7 PU - 15 WSU - 15 HRPU - 20 WBS - 3:37
R3 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:31
R4 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:31
R5 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:25
R6 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:47

Pull-ups started great at 5/2, then 3/2/2 then 2/1/1/1.
Weighted sit-ups were tough but I could manage 8/4/3
Hand Release Push-ups were tough; I started at 5/5/5/5, but finished with 3/3/2/2/2
Wall ball shots were not bad, except for fatigue, I was shooting for around 5/5/5/5

With about 90 seconds rest, I felt 50% recovered.

Accessory

Ys
Face Pulls
Pull downs (Wolverines)
Couch Stretch

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