CrossFit Salzburg – Kurs

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CORE STRENGTH

Metcon (No Measure)

4 Rounds of:

20 sec. Chin Up Hold

10 sec. Rest

20 sec. Superman rocks

10 sec. Rest.

WEIGHTLIFTING

Macho Man (Weight)

EMOM x 20

3 Power Cleans

3 Front Squats

3 Jerks

Athletes choose weight.

Rx: 185/135lbs.

Gymnastics

Pull Up/ Chest2bar/MuscleUp

10 min Skill

Pu: Muscle up/ Chest2bar/Butterfly (Emom 10)

EMOM 10

4Muscle Up

scale to your worst progression

Handstand Walk (15 min only skill(holt))

Metcon (Time)

For Time

6 Rounds:

20Double unders

5 HSPU

10T2bar

5 Pull Ups

PUMPING IRON

1: BAMBOO BENCH PRESS (5 x 5 ahap)

60% bumper weight

40% banded weight
25 min. Session.

2: Metcon (No Measure)

5 Rounds not for time of:

20 weighted Wall Ball tosses

+ max. Pump Biceps Curls alt. DB?
20 min.