WORKOUT
OF THE DAY
18th April 2024
MOD3043
Weightlifting
Squat Clean (OTM x 11 Waive Loading)
Quickly warm up to 70%, then always 1 Rep OTM:
1: 70%
2: 75%
3: 80%
4: Rest
5: 75%
6: 80%
7: 85%
8: Rest
9: 80%
10: 85%
11: 90%
WOD
Metcon (6 Rounds for reps)
6x 3 Min. ON 1 Min OFF:
8 Shuttle Runs (50 ft)
4 DB Power Clean
4 DB S2OH
4 Burpee BMU
max Reps Double Unders
L1: 2x 15/10 kg
L2-3: 2x 22,5/15 kg
Scale Burpee BMU to Burpee C2B/PullUp/Jumping PullUp
Scale Dub's to SU
Score: Number of Double Unders
Gymnastics
Toes to bar
- Core strength
- Technique/skill
- Strict strength
- Mobility
Toes-To-Bar (Max reps)
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