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, January 10, 2020

Jackie - Bulgarian Split Squat - HSPU

Friday, January 10, 2020

Crossfit Golden - Paige/Lacey

1200 - 12 of us

Warm Up

2 min couch stretch and figure four stretch
2 min row

2 rounds of
10 mountain climber push-up
10 banded plank walk left/right/forward/back
10 banded slow air squats
5 burpee jumping pull-up, slow negative

with barbell
10 front squat
10 push press
10 thrusters

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

I scaled this to 35# barbell and jumping pull-ups.  Unlike last time when I abandoned at 40 45# thrusters, I was able to finish 50 35# thrusters in sets of 25-15-10.  The jumping pull-ups I did in 10-8-6-4-2.  Ideally both sets should have been unbroken, but 3-4 sets could be accommodated.

The row took me to 4:40, the thrusters to 8:15 and the pull-ups to 10:24.

Weightlifting

Three sets of:
Bulgarian Split Squat (8 reps each leg @ 3111)
Rest 45 seconds after each leg
Strict Handstand Push-Up (8-10 reps @ 2011)
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

I did unweighted Bulgarian Split Squats and although unsteady, was able to do 8 reps on each leg.

The HSPU were much tougher.
Set 1 - 4+2+1=7 HSPU to 3 abmats
Set 2 - 3+2+1=6 HSPU to 3 abmats
Set 3 - 3+2=5 HSPU to 3 abmats

Although the intention was a much higher rep count, I felt comfortable with these.  Next time, I might throw in some negatives.

Finished with 1 rope climb

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