CrossFit Salzburg – Kurs

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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.