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
A. snatch build to a max video
B. back squat build to a 10rm video
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5 sets all same pace
Row 300m
10 DB walk lunges 20#/hand
10 DL 185#
10 box jump sd 30"
rest walk 3-4mins
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20mins Z1 AD
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