CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1811

| 0 comments

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

20 min. Trainer´s choice.

QUALITY WOD

Metcon (Time)

3 rounds for quality of:

15 DB bench presses. ahap.

20 Bent over Barbell Rows ahap.

1,000-meter row

21 min. Time cap.
This WOD is not necessarily for time but quality in movements.

Bench Press: Choose a weight that let´s you move fluently.

If class is bigger than 8 athletes share one work station.

Quality on the rower:

Consistency in stroke rates and mechanics. 60% of max. Power output.

For instance max cal/h = 2000 cal/h

Go for consistent 1000m @ 1200 cal/h

(Test this during Warm Up. 10 max strokes.)

COOL DOWN

Stretch for 10 minutes to improve mobility. Shoulders, Hips.

Lifting Weights

Warm-up (No Measure)

15 min. mobility and movement preparation,

then

10 min. to warm Up to working sets.

5 @ 40%

5@ 50%

4@ 60%

3@ 70%

3@ 75%

every 2 min.

1: Deadlift (10 x 3 @ 70-81% every 2:30min.)

Mechanics and consistency is key!!!

Beginners: 70%

Intermediates: 75%

Elite: 81%

CrossFit Open 2019 “FRIDAY NIGHTLIGHTS”

Metcon (No Measure)

CrossFit Open 19.1

T.B.A.

Schreibe einen Kommentar

Follow by Email