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, February 3, 2020

Back Squat - Deadlift

Monday, February 3, 2020

Crossfit Golden - OPEN GYM

1315

Warm Up

foam roll
shoulder swimmer
squat hold
scorpions
med ball around the world
med ball jump squat

Back Squat

Build to Heavy Single

empty bar
5 tempo lower
5 pause squat

5x40
5x60
5x70
3x80
2x90
1x100
1x105
1x108 PR!!!!
1x110kg PR!!!!


Row 1000 meters

Deadlift

Build to Heavy Single

5x135
5x185
3x225
1x275
1x300#


Row 1000 meters

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