CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
30 Min. WOD Prep.
Start the session with a fun Warm Up Game.
Get sweaty & flexible
Walk Through Ring Muscle Up Progressions!
From the floor:
Pull- Transition-Dip
->Banded
->on the rings
GAMEDAY
If you have Ring Muscle Ups take them, even if you go 1 by 1.
Yes you will run a lot ; )
If class is crowded make up 2 heats. Heat 2 starts 90 seconds after heat 1. Then they will share rings as needed.
1: Metcon (Time)
“MUSCLE UP BIATHLON”
For time:
400-meter run
18 Ring muscle-ups
400-meter run
15 Ring muscle-ups
400-meter run
12 Ring muscle-ups
Each time the athlete breaks a set of muscle-ups they must run a 155-meter lap.
Time Cap: 18 minutes
Scale Ring Muscle Ups to most difficult Ring Muscle Up progression!
No Bar Muscle Ups in this session!
Score: time or add 1 second per missing Muscle up to the Time Cap.
Lifting Weights
Pull Cycle 1/3
15 min. general Warm Up
12 min. specific Warm Up
1: Deadlift (7 x 5)
@70-80% of 1 RM Deadlift
Every 3 min.
