CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. Trainer´s choice
Weightlifting
1: 1 arm snatches (10 min. to establish a max weight.)
10 min. to work up to a max. 1 arm snatch.
Play around with objects. DB, KB.
Go for 1 arm Barbell Snatches after mastering the DBs &KBs.
Left & Right!
WOD
2: Metcon (AMRAP – Rounds and Reps)
„18 Wheeler“*
AMRAP 18 min. of:
18/12//12/8 Cal Bike
15 WallBalls 20/14lbs.
12 1 arm snatches 22,5/15kg
9 C2B //Pull Ups
Gymnastics
Warm-up
3 Rounds – Increase pace each round (warm up in nature so last round is still moderate)
25 Double Unders
10m HS Walk (Sub 20 Feet On Box Pike Shoulder Taps)
20m Backward Quadruped Crawl
1: Upper Pull Complex (EMOM 6 )
3 Wide Grip Strict Pull Up (Hands 6″ outside shoulder width)
3 Medium Grip Strict Pull Up (Hands shoulder width apart)
3 Narrow Grip Strict Pull Up (Hands 6″ apart)
2: SKILL T2b
10 min
3: Metcon (Time)
2 Rounds
Row 18/15 Cals
6/4 Kipping Chest to Bar Pull Ups
8/6 Kipping Pull Ups
rest 60sec
AB 18/15
3/2 Ring Muscle Up (Sub Jumping Muscle Up)
6/4 Strict Ring Dips
12/8 Ring Push Ups feet on 20/16″ box
rest 2mins
PUMPING IRON
1: DB Cleans (5 Sets á 8-10 Reps ahap.)
Warm up to working weights then 5 Sets across every 2 min.
20 min.session.
1: Metcon (No Measure)
OTM x 20
1: 10-15 supine Ring Rows
2: 20 sec. L-Sit on Rings
3: 5/5 heavy dbl. KB 1 legged deadlifts
4:10-15 DB Skullcrushers
