CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. Trainer‘s choice.
Weightlifting
1: Snatch Balance (OTMx 10 triple @ 50% Snatch.)
Focus on technique.
Footwork.
Pulling under the bar!
WOD
2: Metcon (Time)
4 Rounds of:
15 V-Ups
30 Thrusters 30/20//20/15kg
45 Double Unders // 25 dubs or 75 singles
Time Cap: 20 min.
Gymnastics
1: Warm-up (No Measure)
10 Box Jump Step Down 20/16″
20 sec plank
20sec Dip Support
20sec Tuck L-Sit Hang From Rings
2: Double-Unders (Max )
3: Chest-To-Bar Pull-ups (12 min )
4: Metcon (1 Rounds for reps)
Emom 10
5 chest2bar
10 wallballs
PUMPING IRON
1: Dumbbell Bench Press (5 sets 6-8 Reps. Every 2 min. Superheavy!)
Warm Up to a superheavy set of 6- 8 reps.
Superheavy means fight for your life.
If you are not yelling it‘s not heavy enough!
Ladies shoot for 10-12 reps.
Then 5 sets every 2 min. Across.
20 min. Session.
2: Metcon (No Measure)
5 Rounds not for time of:
-10 Double KB russian swings
-20 seconds L- Sit on Kbs
-10 double DB Hang Cleans ahap
-Max Reps. deficit Push Ups.
Perform 1 set every 4 min.
Work in teams.