Life As Rx: OPT (Exclusive Coaching)

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, July 4, 2015

OPT (Exclusive Coaching)

3rd
A. push press build to a 2rm TnG in 12mins
B. emom - SJ from blocks 75% of 1rm 1. 1 - 8-10mins
C. thruster cluster 2. 2. 2; rest 10sec/rest 3mins x 3 from rack
D. 20 GHD situps rest 30sec x 3
+
AB 30sec 60RPM rest 30sec x 10

A. 165#

B. 155#

C. 115,115,135

D. Compete

AB: compete

4th
A. SC build to a max 12mins video
rest 3mins
B. take 90% of A complete 4min amrap SC
rest 3mins
C. Take 75% of A complete 4min amrap SC
+
7sets 85% effort
Row 150m
25 DU
10 HSPU kipping
5 box jump overs 30"
rest walk

A. 200# (fail at 210)

B. 12 @ 180

C. 17 @ 150

1. 1:37

2. 1:40

3. 1:49

4. 1:46

5. 1:55

6. 1:57

7. 1:50

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