CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min.
Prepare for heavy BS.
Mobility and movement Installing.
STRENGTH
1: Back Squat (3-3-3-3-3 climbing.)
20 min. To Build up to a heavy triple then climbing 5 sets of 3 Heavy Back Squats.
WOD
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min. of:
10 C2B
15 Pushups
20 Pistols
Scaling
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets.
Fitness:
5 chest-to-bar pull-ups or Pull Ups.
10 push-ups
15 single-leg squats to a Box,
Scale as needed. Jumping C 2 B.
If you are still struggling with pull ups or Gymnastics at all joyn our Gymnastic basics classes every thursday 7pm.
WEIGHTLIFTING
1: Snatch from Blocks. (3 @40%,50%,60%,70%,75%,75%,70%)
Every 2 min.
2: Halting Snatch Pull (3 @ 40%, 50%, 60%, 70%, 80%, 85%, 80%;)
3 sec. Pause just off floor and again at knee then finish pull!
Every 2 min.
3: Behind The Neck Jerk (5 x 5 empty bar.)
Every 90“
Footwork!