CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. Trainer´s choice

Weightlifting

1: Power Clean (15 min. to establish a 5RM Power Clean)

WOD

2: Metcon (Time)

For Time:

21-15-9

Power Cleans 61/42,5//42,5/25kg

C2B//Pull Ups

Time Cap: 12 min.

Gymnastics

1: Warm-up (No Measure)

30 sec. Sideplank L

30sec. Sideplank R

30sec. Rest

30sec Hollow hold

10 V-UPS

30 sec Plank

10 Supermen Rocks

3 Rounds

2: Double Unders

Every 90 Sec. Max. Double Unders

Work 60 Sec Rest 30 sec

8 Rounds

3: Metcon (AMRAP – Rounds and Reps)

12 min Amrap

Run 300m

5 Box Jumps

25 Double Unders

PUMPING IRON

1: Metcon (No Measure)

4 Supersets

8-12 Dumbbell Bench Press ahap.

8-12 Bent over Barbell Row ahap
Warm up to working weights then 4 Rounds across of dB benchpress immediately followed by barbell rows.

Perform 1 round every 4 minutes.

25 min. Session.

2: Metcon (No Measure)

OTM FOR 20 min.

Min.1: 10-15 Ring Push Ups

Min.2: 5-15 strict pull Ups

Min.3: accumulate 20 sec. of L-Sit on Rings

Min.4: 40 sec. Max distance Farmers carry (10m shuttles) 32/24kg KB
Work in teams of 2.

Use bands if needed or scale to ring rows.

L-Sit: Support hold on rings. Feet of the ground.