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!