CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice.

STRENGTH

1: Power Snatch (5 RM)

12 min. to find your 5 RM.

Reps must be taken Touch & Go!

WOD

2: Metcon (Time)

In teams of 2:

42 Cal Bike

42 DB Snatch

30 Cal Bike

30 DB Snatch

18 Cal Bike

18 DB Snatch

…immediately into a

1 Mile Run.

Time Cap: 22 min.

Weights: 22,5/15kg
Partners split up reps anyhow.

There is a 12 min Time Cap for the Bike/Snatch Couplet!

At the 12 minute mark everybody takes off for the 1 mile run the latest.

PUMPING IRON

Prowler Push (10 x 15m heavy! every 90 sec.)

25 min. session.

2: Metcon (No Measure)

„Bullet Proof Shoulders“

4 Rounds not for time of:

– 8-12 seated DB or KB strict shoulder Press l.+r.

– 8-12 Flies lateral (use plates slow controlled)

20 Banded Lat Pull Downs (slow controlled.)

Perform 1 round every 5 minutes.

20 min. session.

Gymnastics

1: Warm-up (No Measure)

5×30 sec Wall sit

5×30 sec Handstand hold

Metcon

Pull up /bar muscle up

Emom 5

20sec work 40 sec Rest

Kipping (hollow/supermen)

Emom 5

Hip to bar

Work 20 Rest 40

Emom 5

5 kipping pull ups / 3 bar muscle up

Sprint Cindy 10 min Amrap

5 Pull ups/3 Muscle ups

10 Push Ups

15 Sqauts