CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1015

| 0 comments

CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

0 – 5 min not for Time

AMRAP

250m row

15 Burpees

5 – 15 Min

Flamingo Stretch

to the Wall:

Figure-4-Stretch

side-to-side squat

Calf-Stretch KB or Rig

Monkey Squat

Do every Stretch for 30 sec. your speed

SKILL

15 min. session

SQUAT CLINIC + Tabata Air Squats (20sec.on 10 sec.off x 8)

15 min. session.

Squat on Air for excellence. (10 min.)

then

Tabata Airsquats. (4 min.)

WOD

20 min. session

Metcon (AMRAP – Rounds and Reps)

Conditioning

In teams of 2:

AMRAP 20 min. of

21 Russian KB Swings 32/24//24/16kg

12 Box Jump Overs 60/50 cm

6 TTB + Pull Up Complexes*

Athletes switch between exercises. A does 21 Swings, B does 12 Jumps, A 6 TTB+PU, then B does 21 Swings etc.
*TTB+ Pull Up Complex.

Perform 1 TTB + 1 Pull Up without dropping of the bar. That is 1 Rep.

Scaling Option: Perform 6 Pull Ups in round 1 and 6 TTB the next round. Even if you have to take singles go for Pull Ups and TTB. Other than that scale movements as needed.

Schreibe einen Kommentar

Follow by Email