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 8, 2019

Push Press - Metcon

Tuesday, October 8, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

1 min jumping jacks

then

3 rounds of
5 inch worms
10 side clam thoracic opener / down facing snow angels
10 pass throughs
10 around the worlds
10 single arm kb push press
1 min kb deadlifts

Weightlifting

Five sets of:
Push Press (5 Reps)

Build to today’s heavy 5 reps.
Rest 2 minutes

I warmed up with 45# and 65#

Sets for
75
85
95
105
110#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
15 Push Presses (95/65 lbs)
15 Deadlifts (95/65 lbs)
30 Double-Unders

I scaled this to a 65# barbell, but worked on double unders getting 30 per round

I ended up with 3 rounds + 41 reps.  First round took around 2:30 and then they slowed down.

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