CrossFit Salzburg – Kurs
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 5 min not for Time
5 – 15 Min
to the Wall:
Calf-Stretch KB or Rig
Do every Stretch for 30 sec. your speed
15 min. session
SQUAT CLINIC + Tabata Air Squats (20sec.on 10 sec.off x 8)
15 min. session.
Squat on Air for excellence. (10 min.)
Tabata Airsquats. (4 min.)
20 min. session
Metcon (AMRAP – Rounds and Reps)
In teams of 2:
AMRAP 20 min. of
21 Russian KB Swings 32/24//24/16kg
12 Box Jump Overs 60/50 cm
6 TTB + Pull Up Complexes*
Athletes switch between exercises. A does 21 Swings, B does 12 Jumps, A 6 TTB+PU, then B does 21 Swings etc.
*TTB+ Pull Up Complex.
Perform 1 TTB + 1 Pull Up without dropping of the bar. That is 1 Rep.
Scaling Option: Perform 6 Pull Ups in round 1 and 6 TTB the next round. Even if you have to take singles go for Pull Ups and TTB. Other than that scale movements as needed.