CrossFit Salzburg – Kurs
Warm-up (No Measure)
20 min. Trainer´s choice
1: Power Clean (15 min. to establish a 5RM Power Clean)
2: Metcon (Time)
Power Cleans 61/42,5//42,5/25kg
Time Cap: 12 min.
1: Warm-up (No Measure)
30 sec. Sideplank L
30sec. Sideplank R
30sec Hollow hold
30 sec Plank
10 Supermen Rocks
2: Double Unders
Every 90 Sec. Max. Double Unders
Work 60 Sec Rest 30 sec
3: Metcon (AMRAP – Rounds and Reps)
12 min Amrap
5 Box Jumps
25 Double Unders
1: Metcon (No Measure)
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.