CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer‘s Choice.

Weightlifting

1: Cluster (12 min. To establish a heavy Cluster.)

WOD

2 : Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Power Clean

Thruster

Jerk

Weights: 50/35//40/25kg

Rx+: 60/40kg

Time Cap: 20 min
Rx: Unbroken sets?

Gymnastics

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

Pull-Transition-Dip

15 min

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

PUMPING IRON

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)
QUALITY REPS.‼️