CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
25 min. To get sweaty and Prepare for Deadlifts and Box Jumps.
STRENGTH
1: Deficit Deadlifts (5-5-5-3-3-3-2-2-2 climbing)
Stand on 20kg plates.
Do not go crazy on weights in this session. This is more of a warmup and mobility at an uncomfortable position for your posterior chain.
WOD
2: Metcon (AMRAP – Reps)
AMRAP 10 min.
2-4-6-8-10-12 …
Daedlifts 100/70//70/45kg
Box Jumps 60/50cm
This is a high intense test for your posterior chain. Stay composed on those higher rep sets and watch your shins.
If you feel unsafe, stepping up is optional.
Weightlifting
1: Hang Clean + Clean + Jerk @ 60% (1-1-1@60% every 2 min)
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60%
2: Metcon (Weight)
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-7 = 1 rep @ 90%
3: Split Jerk (1-1-1-1-1)
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk
*Sets 1-3 = 1 rep @ 85%
*Sets 4-5 = 1 rep @ 85%+
4: Front Squat (4-3-2-1-1)
Every 2 minutes, for 10minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
