CrossFit Salzburg

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CrossFit-Salzburg

MOD 1528

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

10 min. Quicky Warm Up

not for time of:

10 Single arm Strict Press l+r

10 kips on the rig

10 alt lunges

10 Single arm Push Press l+r

10 knees to elbows

10 jumping lunges

10 Single thrusters l+r

10 TTB

10 alt lunges weighted.

STRENGTH

1: Strict Shoulder Press (5 x 5 across @ 75-85%)

Warm up 10-8-6-4-2 then establish a max Strict Press.
Quickly warm up to working weight, then 5 x 5 across heavy and excellent every 2 minutes.

20 min. Session

1: Strict Shoulder Press (5 x 5 across @ 75-85%)

Warm up 10-8-6-4-2 then establish a max Strict Press.
Quickly warm up to working weight, then 5 x 5 across heavy and excellent every 2 minutes.

20 min. Session

WOD

2: Metcon (AMRAP – Reps)

AMRAP 12 min.

12 single arm Push Press right

12 single arm Push Press left

12 Toes To Bar

24 alternat. jumping lunges.

Athletes choice on weights DB or KB.

Rx: 22,5/15kg

WEIGHTLIFTING

1: Muscle Clean (5 rounds on the 90‘s x 3 Reps.)

Build over the course of the 5 sets.

(Use this as a warm-up and to practice keeping your elbows high as long as possible.

2: Tall Clean (5 Rounds on the 90‘s x 3 Reps.)

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

3: Metcon (Weight)

7 Rounds on the 90‘s x 2

1 Halting Clean + 1 Squat Clean

60%-65%-70%-70%-75%-75%-70%
Halting Clean: lift off hold 2 seconds and another 2 seconds above knee Cap.

Clean Pull (5 x 5 @ 90% across)

Singles. Rest as needed.

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