CrossFit Salzburg

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CrossFit-Salzburg

MOD 1541

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CrossFit Salzburg – Kurs

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STRENGTH

1: Squat Clean (5-4-3-2-1 climbing every 3min.)

WOD

Metcon (3 Rounds for reps)

AMRAP 4:

21/15 Calorie Assault Bike

21 Pull Ups or Jumping Pull Ups

21 Front Squats (115/80)

rest 4 minutes

AMRAP 4:

15/12 Calorie Assault Bike

15 Pull Ups or Jumping Pull Ups

15 Front Squats (135/95)

rest 4 minutes

AMRAP 4:

9/6 Calorie Assault Bike

9 Pull ups or Jumping Pull Ups

9 Front Squats (155/105)
In this Session we want to keep intensity high. You shouldn‘ break up the Pull Ups at all. If you can‘t do 21 unbroken, Jumping Pull Ups are your choice here! Bar at mid forearm.

Gymnastics

1: Warm-up (No Measure)

Warm Up

EMOM 10

odd. 30 sec Ring Blank

even. 30 sec hollow Hold 30

Kipping-Butterfly-Muscle Up

Only Skill

Double-Unders (EMOM 10 20 reps)

EMOM 20

MIN1: 1 Rope Climb

Min2: 20 Double Unders

Min3: 3 Ring Muscle Up scale to ring pull up/ or ring rows

MIn4: Handstand walk scale to handstand holt

Min5: 5 Ring dips

PUMPING IRON

1: BENCH PRESS PARTY (Tba)

Emom add 5/2,5 kg until failure.

10 @ 70%, 20@60%, 30@50%;
30 min. Time Cap.

Ladies start empty bar,

< 100 start @ 20kg
100+ max start @ 40kg

120+ Max Start @ 60kg

Beat your score from december?

40 min. Session.

2: Metcon (No Measure)

3 supersets of:

10 bent over barbell rows ahap.

+ max pump, curls @ empty Barbell
10 min. Session

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