CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
10 min. Quicky Warm Up
not for time of:
10 Single arm Strict Press l+r
10 kips on the rig
10 alt lunges
10 Single arm Push Press l+r
10 knees to elbows
10 jumping lunges
10 Single thrusters l+r
10 TTB
10 alt lunges weighted.
STRENGTH
1: Strict Shoulder Press (5 x 5 across @ 75-85%)
Warm up 10-8-6-4-2 then establish a max Strict Press.
Quickly warm up to working weight, then 5 x 5 across heavy and excellent every 2 minutes.
20 min. Session
1: Strict Shoulder Press (5 x 5 across @ 75-85%)
Warm up 10-8-6-4-2 then establish a max Strict Press.
Quickly warm up to working weight, then 5 x 5 across heavy and excellent every 2 minutes.
20 min. Session
WOD
2: Metcon (AMRAP – Reps)
AMRAP 12 min.
12 single arm Push Press right
12 single arm Push Press left
12 Toes To Bar
24 alternat. jumping lunges.
Athletes choice on weights DB or KB.
Rx: 22,5/15kg
WEIGHTLIFTING
1: Muscle Clean (5 rounds on the 90‘s x 3 Reps.)
Build over the course of the 5 sets.
(Use this as a warm-up and to practice keeping your elbows high as long as possible.
2: Tall Clean (5 Rounds on the 90‘s x 3 Reps.)
Build over the course of the 4 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
3: Metcon (Weight)
7 Rounds on the 90‘s x 2
1 Halting Clean + 1 Squat Clean
60%-65%-70%-70%-75%-75%-70%
Halting Clean: lift off hold 2 seconds and another 2 seconds above knee Cap.
Clean Pull (5 x 5 @ 90% across)
Singles. Rest as needed.
