CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

30 min.

include

-Handstand Push Up Progressions

-Work up to working weights of Deadlifts.

https://youtu.be/LY9AFA6KV04

GAMEDAY

1: Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

2: Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

3: Crossfit Games Open 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

STRENGTH

1: Back Squat (10 x 3 @ 75-85%* across every 2:30 min.)

Work up to working weights using this rep. scheme:

3-3-3-2-2-1-1-1 on the 90´s.

(50-55-60-65-70-75-80-85-90)

Rest 3 min.

Then start the Cycle 10 x 3 every 2:30 min.

75-85% is a wide range.

We will repeat this cycle the next weeks.

Our aim is getting stronger.

Still if you are not on a regular strength basis perform like this:

*Beginners (never squatted heavy for multiple sets) @ 75%

Intermdiates (occasionally squats heavy on multiple sets)@ 80%

Elite (you know) @ 85%

Pick one load and work across!

Work in teams.

(Plenty of time to change weights if needed)

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