CrossFit Salzburg – Kurs
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.
