CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
STRENGTH
Metcon (No Measure)
With a running clock, every minute perform 1 lift and add 5kg. (women increase by 2,5kg)
Start with a snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Rx: Starting weight 40/30kg
Fitness: 20/15kg = empty barbell
Capped at 35 min.
Post weights for snatch, clean and deadlift.
Perform in teams of 2.
Beginners increase in even smaller steps. 1,25kg
Once you finished hop on a rower or ass bike and cool down at an easy pace. Rower 22 strokes ass bike 200/150 watts until the time cap expired.
Snatch (1)
Clean (1)
Deadlift (1)
Gymnastics
Handstand Push Ups Progressions.
Work wich a Partner.
Warm-up
Warm-up (No Measure)
5 Rounds not for Time of:
on the minute each athlete completes a full Round.
30 sec. Hollow Hold (Partner rocks either our feet or arms)
12 m wheelbarrow.
(10min. Session)
Warm-up (No Measure)
Shoulder Stretch with band.
2 Cycles (left/Right) stretch for a Full minute.
-Perfect Stretch
– rhomboid stretch
– pec stretch
-tricep stretch
10 min. Session.
Teaching
Metcon (No Measure)
Handstand Push Up Progressions:
1: kick up to a handstand hold for 20 sec.
5 rounds each athlete
2: kick up to a handstand and lower yourself to a tuck position.
5 rounds each athlete
3: kick up to a handstand, lower yourself to a tuck position then kick up to a handstand push up.
5 rounds each athlete of 1-3 reps. Slow and controlled down, explosive up.
20 min. Session.
Partner assist each other on these drills. Teams of 2 or 3 athletes.
If an athlete gehts stuck at a movement he sticks to the movement while other move on.
E.g.: you can Lower to a tuck position but are unabsehbare to Kick up and Press out.
Keep on working on the lowering part .
This will be your Progression for the Wod aswell.
WOD
Metcon (AMRAP – Reps)
On the minute for 10 minutes.:
Odd: 18/12//12/8Cal Row.
Even: Handstand puh Ups.*
Score: LOWEST REPS of HSPU.
*YOU CHOOSE THE NUMBER OF HSPU.
CHOOSE A NUMBER YOU THINK YOU CAN HOLD OVER THOSE 5 ROUNDS.
CONSISTENCY IS KEY HERE!
SCORE: LOWEST NUMBER OF HSPU.
E.G.: 10,9,7,7,5
5 IS YOUR SCORE.
If you can‘t do a HSPU yet, stick to your most difficult progression.
Handstand Hold or Handstand lower to tuck position.
PUMPING IRON
1: Metcon (AMRAP – Reps)
Bench Press
2 minutes to bench press 50% x 10 reps (each athlete)
1 minute rest change weights
4 minutes to bench press 60% x 20 reps(each athlete)
1 minutes rest change weights
6 minutes to bench press 70% x 30 reps (each athlete)
1 minutes rest change weights
4 minute amrap bench press @ 80% (together.)
If you do not know percentages choose a challenging weight.
Score: Reps of final round.
In teams of 2 or 3 athletes.
25 min. session.
2: Metcon (No Measure)
OTM x 20:
Min.1: 8-12 1-arm bent over DB Row. ahap right arm.
Min.2: 20 Russian twists with med ball. 20/14lbs.
Min.3: 8-12 1-arm bent over DB Row. ahap left arm.
Min.4: 10 Slam Balls 20/14lbs.
