CrossFit Salzburg – Kurs
1: Cluster (10-8-6-4-2 climbing)
This is not necessarily a 2RM attempt more of a Warm Up for the WOD.
2: Metcon (Time)
For time:
Run 400m
10 Clean & Jerks 60/40//40/25kg
Run 400m
8 Clean & Jerks 70/45//45/30kg
Run 400m
6 Clean & Jerks 80/52,5//50/35kg
Run 400m
4 Clean & Jerks 90/60//60/40kg
Run 400m
2 Clean & Jerks 100/70//70/45kg
Time Cap: 25 min.
Scale weights as needed
400m Row or 400m Skierg Optional.
PUMPING IRON
1: Metcon (No Measure)
5 Rounds not for time.
1. 8-12 Close Grip Bench Press
2. 8-12 Flies
3. 8-12 lateral Raise
4. 30 sec. L-Sit on Rings
30 min.
2: Metcon (No Measure)
Superset x 3
-Big 21 Biceps Curls
– max. Pump Banded Triceps Push Downs
10 minutes
2: Metcon (No Measure)
Superset x 3
-Big 21 Biceps Curls
– max. Pump Banded Triceps Push Downs
10 minutes
Gymnastics
Core warm up
5 rounds
30 sec Hollow hold
10 L-sit ups
10 tuck ups
30sec hollow hold
Rest 1:00
Warm up for
C2B
EMOMx10
3-5 C2B
* 5sec negative
15-12-9
Ring dips (use Bands is needed)
Ring push ups
Push ups
Rest 5:00
Repeat !
Total TC : 30min (including Rest )
Rxd+:
21-15-9
Strict ring dips
Ring push ups
Push ups
