CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. Trainer´s choice
STRENGTH
1: Hang Power Clean (3-3-3-3-3-3-3 climbing)
establish a 3RM HPC over 7 sets.
WOD
2: Metcon (AMRAP – Rounds and Reps)
Amrap 6 min. of:
6 Hang Power Cleans 70/45//50/35kg
6 Handstand Push Ups// 12 Deficit Push Ups 20kg Plates
Scale weights as needed.
Rest 3 min. then Part 3
This session is all about high intensity. Pick heavy manageable weights and HSPU progression or push up progression that let‘s you storm through this 6 min. AMRAP.
Min. Work requirement are 4 Rounds. Shoot for 6+.
Then rest 3 min. and crush the Burpees😊💪
3: Metcon (AMRAP – Reps)
AMRAP 3 min. of:
lat. Burpees over the bar.
Gymnastics
1: Warm-up (No Measure)
Trainer’s choice
Core strength 15 min
2: Ring Muscle Up Skill Session
6 rounds
Every 30 sec.
3 Strict Ring Rows holt 1 sec on Top
6 Rounds
Every 30 sec
3 strict Ring Dips
Rest 3 Min
Emon 10
3 Jumping Ring Muscle Up / Banded Ring Muscle Up
focus on transition,
3: Metcon (Time)
For Time
100 Double-Unders
Then, 3 Rounds of:
20 Wall Ball Shots (20/14 lb)
7 Ring Muscle Ups
Then,
100 Double-Unders
scale as needed
PUMPING IRON
Landmine Clean & Jerk (10-8-6-4-2 climbing Every 2 min.)
25 min. Session.
Metcon (No Measure)
4 Rounds not for time:
10 1-legged KB Deadlifts ahap
10 weighted Step Ups
10 dbl. KB Russian Swings
15 Ball tosses
Round 1,3 Right leg, Round 2,4 Left leg.
Perform this with a Partner ging simultaneously on the DL&Step Ups, then Share the KBs for the Swings and Team up for the tosses.
1 Round every 5 min.