CrossFit Salzburg – Kurs

Warm-up

OHS: Warm-up (No Measure)

Overhead Squat Points of Performance:

-Neutral Spine

-Weight in heels

-Line of action

-Depth

-Knees track toes

-OH Position in Frontal Plane
BarBell Warm-Up

0 – 5

5 DeadLift

5 Bent over Row

5 Back Squat

5 Strict/Press

5 – 9

Kamel Stretch

Figure 4 Stretch

OH Shoulder Activation

9 – 15

OHS P.O.P.

STRENGTH

Beginners choose template 2 of 5-5-5-5-5-5 OHS.

Overhead Squat (5-3-1-5-3-1)

Quickly warm up to a heavy 3 rep OHS.(10min)

Waveloading:

5@70%

3@80%

1@90%

5@70%

3@80%

1@90%

Rest as needed in between sets (around 2 min.)

Work in teams!

May use racks.

(25 min. session)

Overhead Squat (5-5-5-5-5-5)

Warm up to an excellent triple.

From there build sets of 5 (adding weight if possible) without suffering form every 2 min.

WOD

Metcon (AMRAP – Reps)

„Suicidal Tendencies“

Death on the minute by:

– Push Ups +1

– Air Squats +2
Description:

Perform 1 Push Up + 2 Air Squat the first minute.

2 Push Ups + 4 Air squats the second minute.

3 Push ups + 6 Air Squats the third minute.

Continue this pattern for as long as possible until you cannot complete all reps inside the 1 minute window.