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 18, 2014

Workout of the Day

A.
Four sets of:

Front Squat

5 reps @ 60% of 1-RM
x 
3 reps @ 80%

1 rep @ 90%

Max Reps @ 85% of 1-R
Rest 2 minutes between sets
B.
Five sets of:

Power Clean x 1.1.1

(rest 10 seconds between singles)
Rest 2-3 minutes
C.
Four sets of:

Back Squat

5 reps @ 70%

3 reps @ 80%

1 rep @ 90%

Max Reps @ 80%

Rest 2 minutes between sets

Results 
A. 140, 185, 210, 190x4reps
B. 150 for sets 1-4, 160 on set 5
C. 170, 200, 225, 200x7

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