CrossFit Salzburg

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CrossFit-Salzburg

MOD 1731

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CrossFit Salzburg – Kurs

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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

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