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

Saturday, October 12, 2013


Keep a running clock for all portions of this workout.
A.
Three rounds for time of:
Double-Unders x 40 reps
Toes to Bar x 15 reps

B.
When the clock hits 5:00, perform the following:

Three rounds for time of:
15 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups

C.
When the clock hits 15:00, perform the following:

Three rounds for time of:
15 Deadlifts (245/175 lb)
20/15 Handstand Push-Ups

Results:

A. 3:10 

B. 8:30 (95#)

C. 10:35 (185#)


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