fbpx

160128 – Competition

Seminars for Athletes: „Mentales Training im CrossFit und Kraftsport

– get your mental game on track for the open 2016 –

 

 

 

 

 

Block #3 of #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

SQSN (1RM) no touch´n go!

2×2 @75%

2×3 @80%

 

7min EMOM:

3 seated KB Press/Side (@5RM KB Press)

+

3 sets max effort (chose weight so you can get 15reps in your first set)

 

 

B

Thrusters (3RM)

2×3 @70%

3×3 @75%

 

 

C

Open WOD 13.2

 

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24″ box

 

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

75 pound Shoulder to overhead, 5 reps

75 pound Deadlift, 10 reps

15 Box jumps, 20″ box21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

 

D

Cool-down and Mobility:

10min easy Row

3min Couch-Stretch per leg

5min split practice

3×5 Kniestand
Cooperation:

Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

Coaching & Programming: www.gregor-schregle-performance.com