CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
Weightlifting
Deadlift (12 min. to establish a 10RM. 1 attempt only.)
WOD
Metcon (4 Rounds for reps)
EMOM x 20
Min. 1: 10 Deadlifts 100/70//70/45
Min. 2: 7-15 Strict Pull Ups
Min. 3: 7-15 Box Jumps 24/20″
Min. 4: 7-15 C2B
Min. 5: Rest
Scale as needed.
Rx+: DL 120/80, BJ 30/24″
Coaching Points:
DL: All Reps need to be touch and Go. Control your load up and down. On the way down regain excellent posture gently touch the ground and lift up again. Choose a weight you can handle unbroken throughout the entire session!
Strict Pull Ups: Try to break Reps. as little as possible. If you can´t do Strict pull Ups go for kipping and scale as needed!
Box Jumps: No Bouncing here. Jump up, step down. Start each jump with feet on the ground. Focus on rapid Hip extension on each jump.
C2B: Kipping or even better Butterfly. Aggressive Hips! Again try to break Reps. as little as possible.
This session is all about connecting rapid hip extension and pulling to improve your chest to bar/pull ups!
Scoring:
Round 1 = Min. 1: Total Reps.
Round 2 = Min. 2: Total Reps.
Round 3 = Min. 3: Total Reps.
Round 4 = Min. 4: Total Reps.
