CrossFit Salzburg – Kurs

WEIGHTLIFTING

1: Squat Snatch (15 min. To establish a 1RM)

Quickly warm up. Then take up to a Max. Of 3 attempts for your Target weight.

2: Metcon (No Measure)

EMOM X 20

Min. 1: 15 weighted Situps

Min. 2: 3 Squat Snatch @ 70-80% (singles)

Min. 3: 3-5 Ring Muscle Ups or Bar Muscle Ups

Min. 4: Rest
GHD Situps optional.

Gymnastics

Core warm up :

5 rounds

10 hollow rocks

10 V-ups

10 tuck ups

10 hollow rocks

Rest 1:00

HANDSTAND:

Warm up

5 sets of

Around the world & back (on box )

Rest 1:00

HANDSTAND DRILLS (20min)

Wod

Test #1:

‚The 100‘

T.B.A. 🙂

PUMPING IRON

1: Metcon (No Measure)

EMOM x 10

Odd: 10 DL ahap

Even: DL HOLD 30 sec.

Rest 5 min.

Emom x 10

Odd: 5 D -ball Shoulder ahap

Even: D-ball shoulder hold 30 sec.

Rest 5 min

Emom x 10

Odd: 10 barbell curls Tempo 1:2 ahap

Even: 20 sec. L-Sit on Rings