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, September 2, 2014


1. Squats
EMOMx10: 1 Front Squat, Across

2. EMOMx14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups

3. Accessory Work
NOT for time:
200m Double KB Farmers Carry, 2pood/1.5pood
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 GHDSU
100m Double KB Overhead Walk, 2pood/1.5pood
20 GHDSU
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry, 2pood/1.5pood



Results:

A. 185#

B. 85#, 3 muscle ups (across)

C. Complete (1.5p) except for overhead (1p)

Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)