CrossFit Salzburg – Kurs
1: Metcon (Time)
0-10 min.: 80/60 Cal. Row Sprint
2: Metcon (Time)
10 – 20min.:
3 RFT
10 Thrusters 60/40//40/25kg
10 (T2B + Pull Up)
3: Metcon (Time)
20-40 min.:
80/60 Cal. Row Sprint
4: Metcon (Time)
30-40 min.:
3 RFT:
10 Clean & Jerks 60/40//40/25kg
10 Bar Muscle Ups or Burpee C2B
PUMPING IRON
Metcon (No Measure)
„Prison Thursday“
Gorilla Press 5 X 10 @ AHAP
Strict pull-up 5 X Max Reps
Barbell Curls 5 X 10 @ AHAP
KB Skull Crushers 5 X 10 @ AHAP
DB hammer curls 5 X 10 per hand @ AHAP
Strict Dips 5 X Max Reps
This Session is done at 5 stations rotating through on the minute. After each round there is a 1 minute rest period. (35 min. Session)
Gymnastics
Warm up
3 rounds
30sec hollow rocks
30sec max sit ups
30sec rest
Metcon
12 rounds
every 0:30
2-6 pull ups
Rxd: C2B
Rxd+ : muscle ups
* choose wisely – a number you can do for 12 rounds (!)
Gymnastics Strength
(30min)
3 Rounds
30 strict pull ups
30 push ups
15 KB bent over row
15 KB press 16/12kg
Rxd: deficit push ups
Rxd+: strict HSPU