CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. Trainer‘s Choice.

Weightlifting

Clean and Jerk (Establish a heavy and excellent Rep.)

Squat Clean & Split Jerk!

Excellence then weight.

12 min. Session.

WOD

Metcon (Time)

100 Power Cleans for time.

Every minute perform 5 Bar Facing Burpees.

Weights: 61/42,5//42,5/30kg

20 min. time cap!

Gymnastics

1: Warm-up (No Measure)

3 Rounds For Time @ 75% Effort

Run 400m

10 Barbell Glute Bridge

20m Quadruped Crawl

2: Muscle Up (Ring/Bar/) Chest2bar /pull UP

20 min

3: Metcon (Time)

For Time:

3 Rounds

30 Double Unders

5 Muscle Ups

5 HSPu

10 Pistols

PUMPING IRON

1: Landmine Russian Twists (5 sets 8-12 Reps.)

Standing straight arms twists.

Left and right equals 1 rep.
25 min. Session.

Quickly warm Up to working weights then 5 sets of 8-12 reps across.

Perform 1 set every 3 minutes.

2: Metcon (No Measure)

4 Rounds not for time:

10 1-legged deadlifts Barbell right leg

10 Rocky Push Ups on a Plate

10 1-legged deadlifts Barbell left leg

10 alternating 1 arm Ring Rows l+r
20 min. Session.