CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
25 min. Trainer´s choice.
Include a core strength session:
5 Rounds every 90 sec. of:
-10 sec. Hollow Hold
-10 Tuck Ups
-10 Hollow Rocks.
STRENGTH
1: Deadlift (5 x 5 @ 80% every 2 min.)
20 min. session.
Work in teams of 2.
warm Up to starting weights then 5 x 5 across at 80% every 2 min.
WOD
2: Metcon (AMRAP – Reps)
“OPTIMUS PRIME”
AMRAP 7 min.
Wallballs 20/14lbs.
On the Minute: 7 Deadlifts 100/70//70/45kg
Score: Total Wallballs
Start the WOD with 7 Deadlifts!
Weightlifting
1: Clean 7 Complex (30%-35%-40%-45% every 2:30 min.)
Pull+HP+PC+FS+HSC+SC+2Jerk
2: Clean 6 Complex (50%-55%-60%-65% every 2:30 min.)
Pull+HPC+PC+HSC+SC+Jerk
4: Clean 4 Complex (80%-85%-90%)
Pull+HPC+SC+Jerk
5: Clean and Jerk (1-1-1-1 every 2 min.)
Squat cleans mandatory.
Heavy and Excellent.
