CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1900

| 0 comments

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

Weightlifting

1: “Barbell Triage” (1-1-1-1-1 every 2 Min.ahap.)

On the 2:00 x 5:

3 Power Clean and Jerks

2 Thrusters

1 Squat Snatch

Complex does not need to be completed unbroken.
Warm Up to working weights (15 Min.)

then 5 x across every 2 min.

You choose the weight. As heavy as possible with excellence.

25 Min session.

WOD

2: Metcon (AMRAP – Reps)

Death on the minute by lat. Burpees over Bar.

OTM

Rx: 2-4-6-8-10-12-14-16-18-20

Ninja: 3-6-9-12-15-18-21-24-27-30

(Capped at 10 Minutes)
Score: Total Burpees.

PUMPING IRON

1: BAMBOO BENCH PRESS (8 x 5 ahap every 2 Min.)

60% bumper weight

40% banded weight
25 min. session.

Metcon (No Measure)

T.B.A.

Gymnastics

Pull-Up Cycle Class 2/5

Warm up 20 min.

Core & mobility

1: Pull-ups

15 min. tecnique practice

Beginners: Kipping PU

Advanced: Butterfly PU

2: Metcon (AMRAP – Rounds and Reps)

20 min. AMRAP of:

– 10 Pull-Ups

– 10 Push Ups

– 10 Air Squats
Rx+:

– 10 C2B

– 10 HSPU

– 10 Pistols

Schreibe einen Kommentar

Follow by Email