CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

0 – 7

9 x 20 sec on/ 10 sec off

Hollow Hold / Rocks

Kippings

Superman Hold / Rocks

8 – 15

Spider Walk

PVC Shoulder Rotation + Lunge

PVC reverse Grip Dislock

PVC Triceps Stretch

Gymnastics

Metcon (No Measure)

EMOM x4

3-10 Strict Pull Ups

+

3-10 Push Ups

Rest 2 min.

EMOM x4

3-10 Strict Pull Ups

+

3-10 Push Ups
You pick the number.

Reps. must not be unbroken.

Goal: Consistency!

If you go for 7 Pull Ups + 7 Push Ups for instance, you are aiming for that number throughout the entire session!

Scaling:

Pull Ups: Use bands if needed. No kipping!

Strict Ring Rows optional. Use 1 Ring only.

Push Ups: On your knees if needed. Shoot for top to bottom body in one line.

CONDITIONING

Comp.: Metcon (AMRAP – Reps)

EMOM x 20

Even: 15 Wall Balls 20/14lbs.

Odd: 15 Box Jumps 60/50 cm

Fit.: Metcon (AMRAP – Reps)

EMOM x 20

Even: 10 Wall Balls 20/14lbs.

Odd: 10 Box Jumps 60/50cm
Scale weights and height of box as needed, do not scale repetitions!