CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1665

| 0 comments

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

20 min. Trainer´s choice

Weightlifting

1: 1 arm snatches (10 min. to establish a max weight.)

10 min. to work up to a max. 1 arm snatch.

Play around with objects. DB, KB.

Go for 1 arm Barbell Snatches after mastering the DBs &KBs.

Left & Right!

WOD

2: Metcon (AMRAP – Rounds and Reps)

“18 Wheeler”*

AMRAP 18 min. of:

18/12//12/8 Cal Bike

15 WallBalls 20/14lbs.

12 1 arm snatches 22,5/15kg

9 C2B //Pull Ups

Gymnastics

Warm-up

3 Rounds – Increase pace each round (warm up in nature so last round is still moderate)

25 Double Unders

10m HS Walk (Sub 20 Feet On Box Pike Shoulder Taps)

20m Backward Quadruped Crawl

1: Upper Pull Complex (EMOM 6 )

3 Wide Grip Strict Pull Up (Hands 6″ outside shoulder width)

3 Medium Grip Strict Pull Up (Hands shoulder width apart)

3 Narrow Grip Strict Pull Up (Hands 6″ apart)

2: SKILL T2b

10 min

3: Metcon (Time)

2 Rounds

Row 18/15 Cals

6/4 Kipping Chest to Bar Pull Ups

8/6 Kipping Pull Ups

rest 60sec

AB 18/15

3/2 Ring Muscle Up (Sub Jumping Muscle Up)

6/4 Strict Ring Dips

12/8 Ring Push Ups feet on 20/16″ box

rest 2mins

PUMPING IRON

1: DB Cleans (5 Sets á 8-10 Reps ahap.)

Warm up to working weights then 5 Sets across every 2 min.

20 min.session.

1: Metcon (No Measure)

OTM x 20

1: 10-15 supine Ring Rows

2: 20 sec. L-Sit on Rings

3: 5/5 heavy dbl. KB 1 legged deadlifts

4:10-15 DB Skullcrushers

Schreibe einen Kommentar

Follow by Email