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)

20 min. Trainer´s choice.

STRENGTH

1: Deadlift (Establish a 2 RM 10-8-5-3-1-1-2)

Warm Up using the following template.

Every 2:30 min.

10@ 40%

8@50%

5@60%

3@70%

1@80%

1@90%

2@XXX (calculated 95%)

Rest plenty after each set.

20 Min. session.

Beginners establish a 5RM.

Working up 5-5-5-5-5-5-5 to a heavy and excellent 5 Rep weight.

BENCHMARK

2: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Intensity is key!

Time Cap: 10 Min.

Scale Deadlift weight to 70%!

Scale HSPU in this order:

-Push Ups on Knees

-Push Ups

-Ring Push Ups

-Elevated Handstand Push Ups 15kg Plate + Abmat

Weightlifting

1: Drop Snatch (5 x 5 on the 90´s)

From Your toes quickly drop into a receiving Position. No DIP!

30-35-40-45-50%

2: Snatch Balance (5 x 4 on the 90´s)

From A Dip Position quickly Drive and Pull Yourself into a Receiving Position.

50-55-60-65-70%

3: 3 Position Snatch (1-1-1-1-1-1 every 2 min.)

Pockets, Knees, Floor;
70-75-80-80-85-85%

4: 2 Snatch Lift Offs + 1 Snatch (1-1-1 every 2 Min.)

2 Snatch Lift Offs + 1 Snatch
Perform this like a complex hold on to the Bar!

85-87-90%

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