CrossFit Salzburg – Kurs

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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.