CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. Trainer´s choice
Weightlifting
1: Clean Pause Complex (15 min to build up to a heavy/max. complex)
1 Lift off (3 sec. hold)
+1 Clean Pull to mid thigh (3 sec. Hold)
+1 Power Clean
+1 Hang Power Clean
+(1 Jerk.)
If you miss the jerk, keep building the clean portion to failure.
Start at a light weight and build up in small steps. Get up to 10 sets in.
WOD
2: Metcon (5 Rounds for reps)
5 rounds
2 minutes work – 2 minutes rest
10 Power cleans 70/45//50/30kg
15 Box jump overs 24/20″
Max Bar muscle ups or Burpee C2B/Pull Up
Scale reps. and weights as needed
Min. Work requirement 1 Bar Muscle Up/Burpee C2B
Score: Muscle Ups.
PUMPING IRON
1: Bench Press (3 rounds of Bench press Drop sets (4 Drops))
Minimum of 8 Reps at each weight.
e.g: 100 x 9, 85 x 8, 70 x 8, 65 x10, 50 x 10.
1 Drop set every 6 min.
30 min. session.
2: Metcon (No Measure)
3 sets not for time of:
10 alt. 1-arm SDLHP ahap left + right (20)
10 alt. Hammer Curls ahap left + right (20)
10 super slow controlled leg drops with med ball.
Perform 1 round every 5 minutes.
Gymnastics
1: Warm-up (No Measure)
3 Rounds of:
30 sec L-Sit on Kb
30 sec plank on kb
30sec rest
30 sec chin over bar
30 sec superman
HSPU
Handstand Push Up Progressions:
1: kick up to a handstand hold for 20 sec.
5 rounds each athlete
2: kick up to a handstand and lower yourself to a tuck position.
5 rounds each athlete
3: kick up to a handstand, lower yourself to a tuck position then kick up to a handstand push up.
5 rounds each athlete of 1-3 reps. Slow and controlled down, explosive up.
20 min. Session.
Partner assist each other on these drills. Teams of 2 or 3 athletes.
3: Metcon (Time)
150 m Handstand Walk every time you break 3 Rope Climbs
Scale to Wall walks
