CrossFit Salzburg – Kurs

Warm-up

Warm-up (No Measure)

15 min.

Prepare for cleans and Burpee Bar Muscle Ups.

Weightlifting

1: Hang Squat Clean (15 min. to establish a 1 RM.)

Hang Power Clean + Front Squat is fine.

WOD

2: Metcon (Time)

For Time:

12-9-6

Hang Squat Clean 65/45//50/30kg

Burpee Bar Muscle Up.

Rx+: 75/52,5

Time Cap: 15 min.
Scale Burpee Bar Mu to Burpee C2B.

Choose a heavier weight on the Hang Squat Cleans as you usually would. Those must not be unbroken! We want them heavy in this session.

PUMPING IRON

CORE STRENGTH

1: TGU RAISES (5 x 6-8 reps. each arm.)

Use KB or DB
This is our main session. This drill is all about Core Strength which beautifully transfers to All Pressing movements. Enjoy.

25. min Session.

STRENGTH

2: Metcon (Weight)

5 sets not for time: (perform 1 round every 3 min.)

12-8 heavy climbing Barbell curls (supinated)

8-6 weighted dips or strict dips.

+ Max. Banded Triceps pushdowns.

15 min session.