CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. Trainer´s choice

Lifting Weights

1: Deadlift (10-8-6-4-2 climbing to a heavy double.)

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

every 2 min.

15 min. session.

GAMEDAY

Choose either one.

If you finished Diane under 6 min. give Heavy Diane a shot. Stay safe!

Both workouts have a 8 minutes timecap.

Intensity is key.

1: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scaling Progressions for HSPU.

Scale range of motion-> Elevated Pike Push Ups->Pike Push Ups->Push Ups->Push Ups on knees.

2: Heavy Diane (Time)

12-9-6

Deadlifts 140/90kg

Deficit HSPU 20kg Bumper

Lifting Weights

Back Squat (1RM)

1RM

10 Reps

20 Reps

30 Reps