WORKOUT
OF THE DAY
19th April 2024
MOD3044
GAMEDAY
LIFT OFF.
Deadlift (15 Min. to establish a 1 RM Deadlift.)
WOD
Choose 1 Workout.
Both have a 10 Min. Time Cap.
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Deadlifts (225/155 lb)
Handstand Push-Ups
Heavy Diane (Time)
12-9-6
Deadlifts 140/90kg
Deficit HSPU 20kg Bumper
Deadlifts 140/90kg
Deficit HSPU 20kg Bumper
Lifting weights
EMOM 35 - In the mix (5 Rounds for reps)
5 rounds of:
Min 1: 1x heavy FS (ca. 90%)
Min 2: 10-12 single leg DB RDL l.
Min 3: 10-12 single leg DB RDL r.
Min 4: 8-12 rower pike up
Min 5: max negativ push ups (20 kg plates)
Min 6: DB side plank clamshell (10l + 10 r) OR
DB side plank powell raise (10l + 10 r)
Min 7: rest
- Min2+3: The sIngle leg RDL are hand supported → use rack
- Min5: Max negativ PU → choose a number and try to maintain for all sets
- Min 6: you can choose between the 2 options
BRING DEIN TRAINING AUF DAS NÄCHSTE LEVEL
Du hast es bis hierher geschafft. Der nächste Schritt besteht darin, dich für unser kostenloses Try-Out-Training anzumelden.
NEWS
FEEDBACK VON UNSEREN MITGLIEDERN
EAT MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH AND NO SUGAR. PRACTICE AND TRAIN MAJOR LIFTS: DEADLIFT, CLEAN, SQUAT, PRESSES, CLEAN AND JERK, 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.
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CrossFit Salzburg
Rottfeld 9A
5020 Salzburg