CrossFit Salzburg

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CrossFit-Salzburg

MOD 894

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CrossFit Salzburg – Kurs

Warm-up

Movements Walk-Through (No Measure)

15 min. Warm Up

including movements walk through.

Prepare for Squats, toe touch, jump lunges and the run.

Weightlifting

Back Squat (10 min to quickly work up to a 5 Rep. Back Squat.)

This is not a 5RM Test, more of a Warm Up for the WOD!

Explode out of the hole. Fast twitch stimulus.

Bigger jumps in weight, excellent form!

Work in teams.

WOD

Metcon (5 Rounds for time)

“THE HINSHAW WOD” (30 min.)

6 rounds,

every 5 minutes complete the following for time:

4 x back squat 100/70//70/50kg

10 x jumping split lunges while holding a plate overhead, 5-20kg, your choice.

20 x alternating toe touches while holding the plate

200m run sprint!

Scale weights as needed.

Each round is an all out sprint, you get full recovery. Stay below 2 minutes on each round…
Chris Hinshaw, “The Endurance Engineer Of Champions” coaches tonights classes at 5pm and 6pm.

He trains Games Champions like Rich Froning, Jason Khalipa, Katrin Davidstottir and many more.

http://www.boxrox.com/chris-hinshaw-endurance-engineer-champions/

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