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)

15 Min. Trainer´s choice.

Weightlifting

1: Push Jerk (3-2-1-3-2-1-3-2-1 every 90 seconds.)

Warm Up to starting weights then: every 90 seconds

3 @ 80% of 1 RM Push Jerk

2 @ 83%

1 @ 85%

3 @ 83%

2 @ 85%

1 @ 88%

3 @ 85%

2 @ 88%

1 @ 91%

Barbell is taken from the floor!

20 Min. session.

WOD

2: Metcon (Time)

For >Time:

5 Ring Muscle Ups

13 S2OH @ 60%

4 Ring Muscle Ups

11 S2OH @ 60%

3 Ring Muscle Ups

9 S2OH @ 60%

2 Ring Muscle Ups

7 S20H @ 60%

1Ring Muscle Up

5 S2OH @ 60%

Rx+: strict Ring Muscle Ups

Time Cap: 15 Min.
Scale RMU to BMU or C2B/Pull Up + Push Up.

PUMPING IRON

Metcon (No Measure)

“POWER CIRCUIT”

1.: Bench Press DB ahap 8-12 Reps

2.: Med Ball Slams 8-12 Reps.

3.: Barbell Bent Over Row 8-12 Reps

4.: Bizeps Curls 8-12 Reps

5.: Lunge Steps KB Front Racked 8-12 Reps

6.: Barbell Roll Outs 8-12 Reps.

7.: Landmine Russian Twists 8-12 Reps.

8.: Rest

Rotate through stations on the minute for 32 Minutes (4 Rounds).

Heavy, slow and controlled Quality Reps.

Gymnastics

25 min. Warm Up

Core Workout

Mobility

1: Handstand Push-ups

15 min. practice

2: Metcon (Time)

21 – 15 – 9 of:

– HSPU

– Pull Ups

After every round 10m HS-Walk/Wheel-Barrow
Time Cap: 12 min.

Rx+:

– strict HSPU

– strict Pull-Ups

– 20m HS-Walk

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