CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. Trainer´s choice
Weightlifting
1: Clean and Jerk (3+3 x 2 @ 60 %, 2+2 x 2 @70% 1+1 x 3 @80%)
e.g.: 3+3 x 2 @ 60%
3 Power Cleans + 3 Push Jerk x 2 Sets @ 60% of 1 RM
Focus on technique.
Excellence!
20 min. session.
1 set every 2 minutes.
WOD
2: Metcon (Time)
For Time:
100 Double Unders //50 Dubs or 150 Singles
15 Power Cleans 83,5/57,5//60/35kg
100 Double Unders
12 Power Cleans 83,5/57,5//60/35kg
100 Double Unders
9 Power Cleans 83,5/57,5//60/35kg
Time Cap: 15 min.
This session is about heavy Power cleans paired with a big set of skipping.
Scale weights as needed.Still we want you to go heavier than you would ; )
Scale the Double Unders to a manageable number.
Gymnastics
1: Warm-up (No Measure)
3 Sets – Not for Time
6 Single Arm DB Overhead Split Squat
10 Side Plank Clamshells/side
20 Windshield Wipers (10/side)
*slow controlled movements with purpose to warm up and activate
2: Handstand Walk skill and play
15 min
2: Bar Muscle-ups (10 min Skill and play )
Metcon (1 Rounds for reps)
Every 2 Minutes 6 sets
2 Bar Muscle Ups / jumping muscle up/ 4 c2b /pull up
10m Handstand walk /16 Wall Facing Shoulder Taps/ Handstand hold /
