CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. Warm Up.

Weightlifting

1: Hang Power Snatch (3-3-3-3-3-3-3 climbing)

15 min. session.

Establish a 3 RM HPS.

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min of:

8 Power Snatches 50/35//35/17kg

8 Toes to Bar

Scale as needed.

Gymnastics

1: Warm-up (No Measure)

3 Rounds of

8xBarbell Glute Bridge

200m run

8xBarbell Good Mornings

2: Pull Up-Kipping Pull Up-Butterfly…

On the min.

0-5 Kipping Hollow-Superman and hold

05-10 Hips to bar

10-15 Pull Up/Kipping/ Butterfly/ Muscle up

3: Metcon (Time)

5 Rounds For Time

5 Burpees

10 Pull Ups(Kipping/Butterfly)

20 Wall Balls

RX+ 7 Muscle Up

PUMPING IRON

Metcon (No Measure)

„PRISON THURSDAY“

5 Rounds OTM (35 MIN.)

-10 Bench Press ahap

-Max. Strict Pull ups

-10 Barbell curls ahap

-10 Skull Crushers DB ahap

-10 DB Hammer curls ahap (10l+10r)

-Max Reps strict dips

-Rest
Perform with a Partner.

20 min. To prepare for the WOD.