CrossFit Salzburg

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CrossFit-Salzburg

05.03.2013 3D GYM MOD318

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Trainer Warmup 10 Min. Prepare for our “Outdoor Warmup Mile”

STRENGTH DAY

Bench Press: 8-5-3-3-3-2-2-1@60%,70%,75%,75%,80%,85%,85%,95% based on your CrossFit Total Score.
Rest 1:30min in between Sets. Work in teams of 3 and rush through the working sets.(20 Min. Time Cap.)

scaled: 10-8-8-6-6 take 3 Warmup Sets and then work your way up.

Back Squat: 8-5-3-3-3-2-2-1@60%,70%,75%,75%,80%,85%,85%,95%  based on your CrossFit Total Score.
Rest 1:30min in between Sets. Work in teams of 3 and rush through the working sets. Focus on hips below! parallel! not parallel! 20 Min. Time Cap

scaled: 10-8-8-6-6 take 3 Warmup Sets and then work your way up.

HIP CREASE Below Parallel, Open Standard:

Hips Below Parallel, That´s what we want!

@ Parallel, See the difference.

hips at parallel to knees, needs to be lower than this.

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