CrossFit Salzburg – Kurs
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
