CrossFit Salzburg

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CrossFit-Salzburg

MOD 1034

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CrossFit Salzburg – Kurs

Warm-up

STRENGTH

19 min. session

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

0 – 7

10 Air Squats

10 Back Extension on Floor

10 V-Up or Sit-Up

30 sec Kipping on Rig (Hollow-Superman)

8 – 15

Flamingo

Tip Toes

Couch Stretch

PVC Dislock in Squat Hold

Thruster (3-2-1-3-2-1-3-2-1)

Warm up to a heavy Triple Thruster (10 min.).

then

Wave Loading:

Min 1.: 3 Thrusters @ 80%

Min 2.: 2 Thrusters @ 85%

Min 3.: 1 Thruster @ 90%

Min 4.: 3 Thrusters @ 80%

Min 5.: 2 Thrusters @ 85%

Min 6.: 1 Thruster @ 90%

Min 7.: 3 Thrusters @ 80%

Min 8.: 2 Thrusters @ 85%

Min 9.: 1 Thruster @ 90%

(20’30” min. session)

Work in teams of 2.

Coaches give an extra of 10 sec. for weight changes each round!

(Timer 9 Rxds, H1: 01:00, H2: 00:10)

If you do not know your 1 RM simply start with a solid heavy weight and follow the rep scheme. Increase weight each round as prescribed and decrease to starting weight after 3 min. as prescribed.

Score: Min. 9: Thruster @ 90%

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min. of:

9 TTB

7 Push Jerks 61/42,5//42,5/25kg

5 Power Cleans 61/42,5//42,5/25kg
Cannot Drop the bar.

A drop is a no rep plus immediate 5 burpee penalty !

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