Warmup: 10 Min.
3 Rounds of
30 sec. Hollow
30 sec. Superman
30 sec. Trunk Twist
30 sec. Roll Overs
then
10 Stationary TipToes
10 Stationary Spider Walks
Strength/ Skill: Deadlift/MuscleUps//Ring Dips (20 Min.)
Competition: Work up to a heavy 2 RM Deadlift then start this complex with your 2RM weight. As the weights gets lighter the movement gets faster!
2 Reps* @ todays 2RM
4 Reps* – 20 kg
6 Reps* – 20 kg
8 Reps* – 20 kg
10 Reps* – 20 kg
*after each Set work on your Muscle Ups. Remember you won´t get a personal Coaching in Group Classes. That just doesn´t work and isn´t the point of a group class. Athletes help each other in those skill sessions. Clemens and I will give you tips what to focus on. If you need extra Coaching rent Bekki for a 1on1 or up to 1on3 Gymnastic Skills Private Session.
Fitness: Work up to a heavy 5 RM Deadlift and work across 5-5-5-5-5. After each Set 5-10 Ring Dips.
WOD (10 Min.)
AMRAP 4 Min.
7 DL 105/70kg
21 DUBS
Rest 2 Min.
AMRAP 4 Min.
7 DL 105/70kg
21 DUBS
Score: Reps. Hit both Amraps hard and shoot for the same Reps. This one will show your skill on quick recovery!
WOD
AMRAP 4 Min.
7 DL 70/50kg
11 DUBS or 42 Singles
Rest 2 Min.
AMRAP 4 Min.
7 DL 70/50kg
11 DUBS or 42 Singles
Score: Reps. Hit both Amraps hard and shoot for the same Reps. This one will show your skill on quick recovery!
CrossFit Media requests our help. If anybody knows an Olympian who does CrossFit as part of his training, please let us know, thanks.
Hello CrossFit Salzburg,
—
Megan Mitchell
