CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. Trainers choice.

Weightlifting

1: Split Jerk (OTM X 10, 1 Split Jerk heavy and excellent.)

WOD

Metcon (Time)

3 Rounds for Time of:

500 m Row

10 S2OH 83,5/57,5//60/42,5kg

Time Cap: 15 min.
In this Session we do want Heavy S2OHs! Still be Safe and Choose weights you can move at least in Sets of 3!

Gymnastics

1: Individual Warm Up (No Measure)

3 Rounds – Increase pace each round (warm up in nature so last round is still moderate)

Run 300m

Handstand Shoulder Taps

10 Bird-Dog/side (slow down for this)

Upper Pull Complex

EMOM 10

3 Strict C2B Pull Up

3 Strict Toe to Bar

3 Strict Pronated Pull Up

Scale as you needed

3: Metcon (Time)

3 Rounds

Row 9 Cals

4-8 Kipping C2B Pull Ups Unbroken

Row 7 Cals

6-10 Kipping Pull Ups Unbroken

rest 90sec

AB 9 Cals

4-8 Ring Dips Strict

AB 7 Cals

8-12 Ring Push Ups

rest 90sec

*based upon your skill level try to stay within the rep range provided for eaach gymnastics movement

PUMPING IRON

See Open Box section for WOD DETAILS.