WORKOUT
OF THE DAY
2nd Dezember 2025
MOD3146
CHRISTMAS THROWDOWN 2025
SCHEDULE:
8:15h DOORS OPEN
8:25h WELCOME & BRIEF EVENT1
8:45h EVENT 1
9:45h BRIEF EVENT 2
10:00h EVENT 2
10:55h BRIEF EVENT 3
11:10h EVENT 3
12:00h -13:00h LUNCH & AWARD CEREMONY
13:00h DOORS CLOSE
SCHEDULE:
8:15h DOORS OPEN
8:25h WELCOME & BRIEF EVENT1
8:45h EVENT 1
9:45h BRIEF EVENT 2
10:00h EVENT 2
10:55h BRIEF EVENT 3
11:10h EVENT 3
12:00h -13:00h LUNCH & AWARD CEREMONY
13:00h DOORS CLOSE
STRENGTH
Metcon (12 Rounds for reps)
EMOM x 12:
-odd: 1 Front Squat
-even: 3 Back Squats
@80% of your 1 RM FS.
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 8 Minutes:
2-4-6-8-10-… BMU (add 2 reps each round)
12 Box Jumps 60/50 cm
Scaling BMU:
either C2B+Push Ups or Pull Ups + Push Ups or Jumping Pull Ups + Push Ups
2 BMU = 2 Pull + 2 Push Ups
Weightlifting
Clean & Jerk, heavy consistency. (Weight)
5 @ 30%
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
every 2:00 min
then
10 x 1 @ 91% every 90 seconds.
Goal: Hit 100% of your lifts!
(30 min. session)
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
every 2:00 min
then
10 x 1 @ 91% every 90 seconds.
Goal: Hit 100% of your lifts!
(30 min. session)
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.
Besuche uns
CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
