CrossFit Salzburg – Kurs
Warm-up (No Measure)
15 min. Trainer‘s Choice.
1: Cluster (12 min. To establish a heavy Cluster.)
2 : Metcon (Time)
Time Cap: 20 min
Rx: Unbroken sets?
1: Warm-up (No Measure)
10min AMRAP @ 75%
10 Cal Assault Bike
10m Walking Lunges
15sec Top of Ring Dip Hold
15sec Bottom of Ring Dip Hold
2: Ring muscle up Progression
1: Metcon (AMRAP – Reps)
WOD: Amrap 15
10m Handstand Walk (scale back to 20m DB bear crawl with 20/15lbs DB’s)
10 Pull Ups
30 Russian Twists (15/side with 20/14lb ball)
40m Reverse Sled Pull Heavy Weight
Seated 1-arm DB Strict Press. (4 x 8-12 alternating (l+r))
While seated on a bench or box,
Press a DB/KB Overhead while holding another DB/KB in your opposing hand.
Alternate left and right.
Complete 1 round every 5 min.
Immediately after each set complete max Reps of shoulder tapings holding a handstand or from blank position.
(30 min session)
Metcon (No Measure)
OTM X 20
1: 20 sec. L-Sit on KB
2: 10Banded Biceps Curls(slow controlled)
3: 30 sec. Blank Hold (Arms extended)
4: 10 Banded Good mornings (slow controlled)