CrossFit Salzburg

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CrossFit-Salzburg

MOD 1512

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

Barbell Yoga and Squat Snatch Progressions.

Warm-up (No Measure)

Barbell Yoga and Squat Snatch Progressions.

WEIGHTLIFTING

1: Squat Snatch (15 min. To establish a heavy Squat Snatch.)

WOD

2: Metcon (Time)

10 Rounds for time:

1 Power Snatch

3 Overhead Squats

You choose the weight. 85% of your 1RM

Time Cap: 12 min.
Scaling

This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.

Gymnastics

1: 10 min. Quickie Warm-up (No Measure)

1520: HSPU

10 min. HSPU Practise.

Beginners work on progressions.

Ninjas go for strict all the way to deficit push ups.

T2B

10 Min Skill

Pull Up/ Chest2bar/MuscleUp

10 min Skill

Metcon (AMRAP – Reps)

EMOM 15/ 3 rounds

1: Pull Up/ Muscle Up

1-5 reps

2: HSPU

2-5 reps

3: T2b

3-5 reps

4: Double-Unders

15-25

5: Rest

Go all reps unbroken .

PUMPING IRON

1: Landmine Push Press (Climbing 4×10, 2×8, 2×6 then 1×20 )

25 min. Session.

2: Metcon (No Measure)

4 Rounds not for time:

8-12 1-arm SDLHP HEAVY! Right.

30 sec. 1-Arm blank hold left weighted

8-12 1-arm SDLHP HEAVY! Left

30 sec. 1-arm blank hold right weighted.
24 min. Session.

1 Round every 6 min. With a Partner.

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