CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. Trainer’s choice.
Weightlifting
3 Position Snatch (10 min. Establish Heavy & Excellent complex.)
Pockets, Knees, Floor;
WOD
Metcon (Time)
60-40-20
Hang Power Snatch 42,5/30//30/17kg
Ring Rows
Time Cap: 20 min.
Rx: Ring Rows feet on a Box in one line!
No kip, strict.
Scale the Ring Rows as needed.
Gymnastics
Warm up
3 rounds
30sec hollow rocks
30sec max sit ups
30sec rest
Gymnastics Strength
(30min)
3 Rounds
30 strict pull ups
30 push ups
15 KB bent over row
15 KB press 16/12kg
Metcon
12 rounds
every 0:30
2-6 pull ups
Rxd: C2B
Rxd+ : muscle ups
* choose wisely – a number you can do for 12 rounds (!)
Rxd: deficit push ups
PUMPING IRON
Half Kneeling Landmine Press (4 x 8-12 ahap left and right.)
25 min Session.
Quickly warm up to working weights then 4 sets across every 4 min.
Metcon (No Measure)
4 Rounds not for time of:
10-12 Bent over barbell Rows ahap
10-12 floor presses ahap (approx. same weight as barbell Rows)
20 Partner med ball sit-Ups. ( toss the ball to partner)
10-15 banded biceps curls.
Perform this session with a partner. I Go, you Go. On the barbell work.
Then Work simultaneously on the Situps and banded Curls.
Perform one round roughly every 5 min.
20 min. Session.
