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