CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

Weightlifting

1: DT Complex (Build up to a heavy DT )

Build up to a heavy DT

Must be unbroken

12 Deadlifts

9 Hang cleans

6 Jerks
15 min. session.

WOD

2: Metcon (Calories)

In a 4 minute window

4 rounds

12 Deadlifts (50/35kg)

9 Hang Power Cleans (50/35kg)

6 Jerks (50/35kg)

Time remaining – Max Cal Row

Rest 4 minutes

In a 4 minute window

3 rounds

12 Deadlifts (60/40kg)

9 Hang Power Cleans (60/40kg)

6 Jerks (60/40kg)

Time remaining – Max Cal Row

Rest 4 minutes

In a 4 minute window

1 round

12 Deadlifts (70/45kg)

9 Hang Power Cleans (70/45kg)

6 Jerks (70/45kg)

Time remaining – Max Cal Row

Gymnastics

1: Warm-up (No Measure)

10 min Core&Mobility

2: Pull Ups /Kipping /Butterfly

EMOM 20

0-4Kipping / Butterfly with Band

2-6 Rest

6-10 Hips Forward

10-12 Rest

12-14 High Pull

14-16 Rest

16-20 Kipping Pull Up/ Butterfly

3: Metcon (Time)

Crossfit Girl Mary (Sprint 10 min)

5 HSPU

10 Pistols

15 Pull Ups

PUMPING IRON

1: Metcon (No Measure)

5 Rounds not for time:

20m Prowler Push (2 x10m) 80/50kg netto

8-12 DB Bench Press

8-12 Bent Over Barbell Row

Complete 1 Round every 5 min.

(40 min. session)

2: Metcon (No Measure)

3 Rounds :

Min1: 15 Tuck Ups

Min.2: 12 Biceps Curls Barbell ahap.

Min.3: 9 Dips strict or weighted if possible

Min.4: Rest