CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

27.01.2014 3D GYM MOD450

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PALEO CHALLENGE VI “All You Need Is Less” sells out quick.
(Half the Spots are gone. Sign up on the Gym Board.)

30 Days of less trash for high quality = measurable results.
Oli. W. CFSBG Member, did it! You can do it, too!

Oli on Day 1:

Oli W. Day 1

Oli W. Day 1

Oli on Day 30. measurable,observable results (- 3,7% Bodyfat, -4,5cm scope)

Oli W. Day 30

Oli W. Day 30

Warmup (10 Min.)

L.O.G. of

-Tip Toes 2fer1
30 Jumping Jacks

-Spider Walk 2fer1
30 Jumping Jacks

-Flamingo Stretch 2fer1 (Quad Stretch)
30 Jumping Jacks
(2fer1 means: do 2 Reps before stepping forward to switch sides)

then SKILL

4 Rounds of: (4 Min.)
ChinUp Hold 20 sec
Rest 10 sec
Superman Rocks 20 sec.
Rest 10 sec.

then Walk through S.O.P. (10 Min.)

WOD: 3 Rounds of 1 min.Work 30sec.Rest (24 Min.)

-Overhead Lunges 20/10kg Plate (stationary)
-SDLHP 32/24kg
-Box Jump Overs
-PushUps HR
-Dubs/Singles

Score: Total Reps. Scale movements and weights as needed.

Gameday @ CFSBG: Randy followed by Death on Burpees.

Specialty Courses coming up this February:

08.02. Double Unders

22.02. PullUps

All Courses are hosted by our Competition Proved Coach “BEKKS”. Sign up on the Gym Board.

SkippingFeb14

 

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