CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
empty Barbell Warm-Up
Complex:
5 Deadlift
5 High Pull
5 Muscle Snatch
5 Push Press behind the Neck
5 OHS
8 – 15
Couch Stretch
figure 4 Stretch
Side To Side Squat BB Overhead
BB Back Rack: Elbows Forward and Back
Weightlifting
Squat Snatch (EMOM x10 climbing)
Warm up 0-8 min. to a moderate starting weight.
8-17 min EMOMx10 1 Squat Snatch, climbing*.
*Increase weight after 2 succesful attempts.
E.g.: min.1: 80 kg succesful, min.2: 80 kg succesfull,
➡️ ⬆️ min.3: increase weight…
Work in Teams.
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 5 min of:
5 Hang Squat Snatch 50/35//40/25kg
10 Burpees over Bar (lat.)
Rx+: 61/42,5kg
Rest 5 min. then…
Metcon (AMRAP – Rounds and Reps)
Amrap 5 min of:
5 Hang Snatch 50/35//40/25kg
10 Box Jump Overs 24/20″
Rx+: 61/42,5