CrossFit Salzburg – Kurs
Warm-up (No Measure)
15 min. Trainer’s choice.
3 Position Snatch (10 min. Establish Heavy & Excellent complex.)
Pockets, Knees, Floor;
Hang Power Snatch 42,5/30//30/17kg
Time Cap: 20 min.
Rx: Ring Rows feet on a Box in one line!
No kip, strict.
Scale the Ring Rows as needed.
30sec hollow rocks
30sec max sit ups
30 strict pull ups
30 push ups
15 KB bent over row
15 KB press 16/12kg
2-6 pull ups
Rxd+ : muscle ups
* choose wisely – a number you can do for 12 rounds (!)
Rxd: deficit push ups
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.