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Components
Metcon
Deadlift
Crossfit Games Open 1 ...
Crossfit Games Open 1 ...
Crossfit Games Open 1 ...
Crossfit Games Open 1 ...
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1811 - CrossFit Salzburg
Class
(All)
Kurs: 12:15
STRENGTH "LIFTING WEIGHTS"
HEAT 1
HEAT 2
HEAT 3
HEAT 4
HEAT 5
HEAT 6
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
MOD 1811
Warm-up
20 min. Trainer´s choice.
QUALITY WOD
Metcon (Time)
3 rounds for quality of:
15 DB bench presses. ahap.
20 Bent over Barbell Rows ahap.
1,000-meter row
21 min. Time cap.
This WOD is not necessarily for time but quality in movements.
Bench Press: Choose a weight that let´s you move fluently.
If class is bigger than 8 athletes share one work station.
Quality on the rower:
Consistency in stroke rates and mechanics. 60% of max. Power output.
For instance max cal/h = 2000 cal/h
Go for consistent 1000m @ 1200 cal/h
(Test this during Warm Up. 10 max strokes.)
COOL DOWN
Stretch for 10 minutes to improve mobility. Shoulders, Hips.
Lifting Weights
15 min. mobility and movement preparation,
then
10 min. to warm Up to working sets.
5 @ 40%
5@ 50%
4@ 60%
3@ 70%
3@ 75%
every 2 min.
1: Deadlift (10 x 3 @ 70-81% every 2:30min.)
Deadlift
Mechanics and consistency is key!!!
Beginners: 70%
Intermediates: 75%
Elite: 81%
CrossFit Open 2019 "FRIDAY NIGHTLIGHTS"
1: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
2: Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
3: Crossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
4: Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, 22, February 2019
Male Clients
1
Bernhard
Mayer
Kurs: 12:15
16:51
15kgDB / 30kg barbell
2
Patrick
Scharfetter
Kurs: 12:15
16:00
DB 20kg Bent over Barbell 10 kg
Female Clients
1
Gitti
Reymendt
Kurs: 12:15
19:06
DBP 20 kg Bent over 25 kg
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