CrossFit Salzburg Athletin Irmi qualifiziert sich für die CrossFit Games
Eine außergewöhnliche sportliche Leistung: Unsere CrossFit Salzburg Athletin Irmi hat sich für die CrossFit Games…
WORKOUT
OF THE DAY
18th September 2026
MOD3302
GAMEDAY
Warm-up
Posterior Chain, Rowing Technique.
Specific Warm Up:
3 rounds
- 30 sec @ target 5K pace
- 30 sec easy
- 20 sec faster than 5K pace
- 40 sec easy
Then:
3 × 10 hard strokes, with ~30 sec very easy rowing between.
Predict your 5k (rule of thumb → Paul's Law:
For every doubling of distance, your 500m split becomes about 5 sec. slower
F.e.: Your 2k pace is 2:00 / 500m
2k → 4k = 2:05 /500m
👉 Estimated 5K pace ≈ 2:06–2:07 / 500 m
2:06 pace × 10 × 500 m = ~21:00 for 5K.
5k Row (Time)
Max Effort 5k Row
Time Cap: 25 Minutes
Lifting weights
Back Squat (3-3-3-3-3-3-3)
every 2 Min:
10 @ empty bar
8 @ 40%
6 @ 55%
4 @ 65%
3 @ 75%
2 @ 80%
1 @ 85%
Then, 7x3 @ 80-85% every 2:30
Auxiliary Legs
Metcon (Checkmark)
EMOM x 20:
1: 8 Romanian Deadlift @ RPE 7-8
2: Rest
3: 10-12 Bulgarian Split Squats right
4: 10-12 Bulgarian Split Squat left
5: Rest
CORE FINISHER
Metcon (Checkmark)
3x 1 Min weighted Plank hold. 30 sec rest in between.
BRING DEIN TRAINING AUF DAS NÄCHSTE LEVEL
Du hast es bis hierher geschafft. Der nächste Schritt besteht darin, dich für unser kostenloses Try-Out-Training anzumelden.
NEWS
FEEDBACK VON UNSEREN MITGLIEDERN
EAT MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH AND NO SUGAR. PRACTICE AND TRAIN MAJOR LIFTS: DEADLIFT, CLEAN, SQUAT, PRESSES, CLEAN AND JERK, AND SNATCH. SIMILARLY, MASTER THE BASICS OF GYMNASTICS: PULL-UPS, DIPS, ROPE CLIMB, PUSH-UPS, SIT-UPS, PRESSES TO HANDSTAND, PIROUETTES, FLIPS, SPLITS, AND HOLDS. BIKE, RUN, SWIM, ROW, ETC. HARD AND FAST. FIVE OR SIX DAYS PER WEEK, MIX THESE ELEMENTS IN AS MANY COMBINATIONS AND PATTERNS AS CREATIVITY WILL ALLOW. ROUTINE IS THE ENEMY. KEEP WORKOUTS SHORT AND INTENSE. REGULARLY LEARN AND PLAY NEW SPORTS.
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CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
