Crossfit in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake 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
- Coach Greg Glassman

Tuesday, February 12, 2013

OPT and the Royal Burpee Challenge 116


A1. Barbell Walking lunge 12 steps @135#
rest 30 sec
A.2. Bent over barbell row @125# x 12
rest 30 sec
A3. 20 unbroken back extentions
rest 30 seconds
A4. DB push press 12 reps @40#
rest 2min b/t rounds x4

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Royal Burpee Challenge Day 4. 4 Burpees to complete







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