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Components
Deadlift
Diane
Heavy Diane
Back Squat
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1666 - CrossFit Salzburg
Class
(All)
06:00 Kurs
07:00 Kurs
Kurs: 12:15
17:00 Kurs
Lifting Weights
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (6/8)
Workout
MOD 1666
Warm-up
20 min. Trainer´s choice
Lifting Weights
1: Deadlift (10-8-6-4-2 climbing to a heavy double.)
Deadlift
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
every 2 min.
15 min. session.
GAMEDAY
Choose either one.
If you finished Diane under 6 min. give Heavy Diane a shot. Stay safe!
Both workouts have a 8 minutes timecap.
Intensity is key.
1: Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Scaling Progressions for HSPU.
Scale range of motion-> Elevated Pike Push Ups->Pike Push Ups->Push Ups->Push Ups on knees.
2: Heavy Diane (Time)
12-9-6
Deadlifts 140/90kg
Deficit HSPU 20kg Bumper
Lifting Weights
Back Squat (1RM)
Back Squat
1RM
10 Reps
20 Reps
30 Reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, 31, August 2018
Male Clients
1
Benjamin
Nezmah
17:00 Kurs
1 x 2 @ 200 kg
2
Andreas
Diwald
07:00 Kurs
1 x 2 @ 190 kg
3
Jakob Chri ...
Weber
07:00 Kurs
1 x 2 @ 180 kg
4
Michael
Leisch
17:00 Kurs
1 x 2 @ 170 kg
5
Robert
Esterer
06:00 Kurs
1 x 2 @ 120 kg
6
Markus
Kendlbacher
Kurs: 12:15
1 x 2 @ 110 kg
Female Clients
1
Private
Kurs: 12:15
1 x 2 @ 102.5 kg
2
Irmgard
Reiter
06:00 Kurs
1 x 2 @ 90 kg
2
Naomi
Marx
17:00 Kurs
1 x 2 @ 90 kg
2
Nina
Budija
Kurs: 12:15
1 x 2 @ 90 kg
2
Theresa
Moßhammer
17:00 Kurs
1 x 2 @ 90 kg
3
Gitti
Reymendt
Kurs: 12:15
1 x 2 @ 75 kg
3
Petra
Haas-Longitsch
06:00 Kurs
1 x 2 @ 75 kg
1x85kg
4
Anita
Perchermeier
17:00 Kurs
1 x 2 @ 55 kg
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