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