CrossFit Salzburg – Kurs
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
