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.

Monday, November 18, 2019

Back Squat - Metcon

Monday, November 18, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Pre-Warm Up

Foam roll
1 round Cindy

Warm Up

2 min row
1 min banded side step
1 min duck walk thoracic extension
2 min row
1 min glute bridge
1 min tempo goblet squat 51X1


Every two minutes, for 12 minutes (6 sets):

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 95+%

Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2 Minutes...

Back Squat x 1 rep @ 95+%

I worked out with Zach and we did


After a few minutes rest I did

1x105kg PR!!!!

This felt really good and I may have a little more in the tank.


Metcon (Time)

For time:
40/30 Calories of Rowing
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)

I finished the row in 2:51 (just below the 3 minute interval cap)
I finished the run at 5:37 (sub 2 minutes, which was fast for me)
I scaled the Front Squats to 95# and was able to go 5/5
I did burpee box step-overs (24") and this was the toughest part of the workout
I scaled the Front Squats to 95# and was able to go 5/5

I finished in 11:33

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