CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min.
Get sweaty and flexible.
Snatch Progressions.
Weightlifting
Power Snatch (Quickly warm up to a heavy single 5-4-3-2-1 (10‘))
WOD
Metcon (Time)
2018 REGIONALS EVENT4
For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees
Time cap: 15 minutes
Weights: 80/55kg, 52,5//35kg;
Scale weights as needed.
1. 70% 1 RM
2. 50% 1 RM
Gymnastics
1: Warm-up (No Measure)
30sec hollow
30 sec Ring blank
30 sec side Hold each side
3 rounds
Ring muscle up Progression
Pull-Transition-Dip
15 min
1: Metcon (1 Rounds for reps)
Emom 7
Rx
Complex
3 pull ups
3 c2b
3 barmuscle up
Fitness
3 pull ups
3 c2b
3 ttb
Handstand Walk skill and play
15 min
PUMPING IRON
1: Metcon (Weight)
5 Supersets of:
8-12 1 arm Landmine floor press. Ahap
8-12 1 arm landmine row. Ahap
25 min. Session
Performed with 1 or 2 Partners depending on class size.
Switch Partners After each side.
2: Metcon (No Measure)
OTM FOR 4 ROUNDS
1. 5-10 Russian Dips.
2. 8-12 SDLHP Barbell ahap
3. 8-12 Front Raise Plate ahap
4. 10-15 banded curls
5. 20 seated Med Ball Twists ahap.