CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. trainer´s choice.
Among getting sweaty focus on mobility and mechanics for the squats.
Remember we do want squatting mechanics that transfer to oly lifts (not Powerlifting) where hips and knees break at the same time. Still Hips travel back and down.
->squat therapy. (Squat in front of a wall and get closer everytime you can hold proper form.)
STRENGTH
1: Front Squat 1 paused + 1 regular (7 x 2 (1pause+1 reg) on the 90´s)
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat
Work up to working weights. (10 min.)
Than start the sets on the 90´s.
Your choice of weight. 70-80%1RM
WOD
2: Metcon (Time)
For time:
30-20-10
Front Squats 50/35//35/25kg
KB Swings 32/24//24/16kg
Time Cap: 10 min.
Now we switch gears and cycle light weights afap.
Choose weights which let you move fluently through this wod.)
Weightlifting
Warm-up
Warm-up (No Measure)
20 min. Clean & Jerk Preparation.
Clean & Jerk, heavy consistency. (10-8-6-4-2 then 10 x 1 @ 90%)
10 @ 30%
8 @ 40%
6 @ 50%
4 @ 70%
2 @ 80%
every 2:30 min
then
10 x 1 @ 90% every 90 seconds.
Goal: Hit 100% of your lifts!
(30 min. session)
