CrossFit Salzburg – Kurs
Warm-up
WEIGHTLIFTING
Warm-up (No Measure)
Mobility + Lifting Progressions.
20 min.
WOD
1: Power Clean & Jerk (See Description.)
On the Minute x 5:
3 Power Cleans (Climbing Weights: 60-65-70-75-80)
Rest 1:00
On the Minute x 5:
3 Push Jerks From Ground (Climbing Weights: 60-65-70-75-80)
Rest 1:00
On the Minute x 5:
1 Heavy Power Clean and Jerk (Athletes Choice on Weight)
If you do not know your percentages yet, Start with a solid weight and climb each Round.
Grab a partner of your strength for this Session.
If you know your percentages, have them in mind for this session, aka be prepared.
2: Metcon (AMRAP – Reps)
AMRAP 8 min.
3-6-9-12…
Squat Clean 60/40//40/25kg
C2B//Pull Ups
This is a Sprint.
Competitors may vary by using Dumbbells 50/35lbs.
PUMPING IRON
1: Half Kneeling bottom up KB Press (3×8 heavy + 2×20 medium)
20 min. Session
2: Metcon (No Measure)
„Superset ROW-FLY-CURL“
5 Supersets every 4 min. of:
– 8-10 Bent over dbl. Kb Row
– 10-15 Bumber Flies
– 15-20 DB Preacher Curls
20 min session.
Gymnastics
Last week : pull ups
Next week : Retest
Core warm up
20 sec hollow hold / hollow rocks
15 tuck ups
10 V ups
15 tuck ups
20 sec hollow hold / hollow rocks
Pull up warm up
EMOMx25
Min 1: 20 sec chin over bar hold + 20 sec active hang
Min 2: 15-25 push ups
Min 3: 10 hollow superman kippings
Min 4: kipping pull ups = pick a number (10-25)
Min 5: Rest