CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice

Weightlifting

1: Metcon (Weight)

Clean Primer:

5 Sets: Complex 1

1 Hang Clean High Pull

1 Low-Hang Power Clean

building to a max Complex every 90 seconds.

… Followed by:

“On the 1:30” x 5:

1 Hang Power Clean

1 Power Clean

at weight of Complex 1

Score: weight of final set.

20 Min. session.

WOD

2: Power Ranger (Time)

“Power Ranger”

15 Power Cleans, 600m Run

10 Power Cleans, 400m Run

5 Power Cleans, 200m Run

Barbell: 61/42,5//42,5/25kg

Rx+: 70/47,5kg

Time Cap: 15 Min.

Gymnastics

Pull-Up Cycle 3/5

25 min. Warm Up

– Core Strength

– Mobility

1: Pull-ups

15 min. for skill practice

2 Groups (Butterfly/kipping PU)

2: Metcon (Time)

3 rounds for Time:

– 20 Pull-Ups (10 strict PU for beginners)

– 20 Air Squats

– 20 Push-Ups
Time Cap: 10 min.

Rx+:

– C2B

– Pistols

– HSPU

PUMPING IRON

1: Half Kneeling Landmine Press (12-10-10-8-8-8 (l+r) )

2: Metcon (No Measure)

BULLET PROOF SHOULDERS

5 Rounds Not for time of:

8-12 Lateral Raise

8-12 Front Raise

8-12 Pull Overs

8-12 Pronated Curls

1 Round every 5 minutes

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