CrossFit Salzburg – Kurs
Warm-up
1: Warm-up (No Measure)
20 min. trainer´s choice.
Weightlifting
2: Metcon (4 Rounds for weight)
Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%
Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
WOD
3: Metcon (AMRAP – Reps)
AMRAP 10 min.
50 Double Unders //25Dubs or 50 Singles
2-4-6-8-10-12… Clean &Jerks 61/42,5//42,5/25kg
Gymnastics
1: Warm-up (No Measure)
Core Strength
4 Rounds
Wide legs rotation
10 l 10 r
10 Med Ball V Ups
30 sek Med Ball Blank
10 Med Ball Woodchopper
2: Pull Strength
EMOM 20
0-5 Kipping
5-10 Strict Pull Up
10-15 Strict Ring Pull Ups
15-20 Strict Ring Dips
find a number of reps
Metcon (Time)
Gymnastic Chipper
3 Rounds
1 Rope Climb
5 Muscle up / Jumping
10 C2B
15T2b
20HSPU
25 Ring Dips
20 m Handstand Walk
PUMPING IRON
1: Half Kneeling Landmine Press (5 sets 8-12 @ 70% across )
Perform with a Partner
1 set = left & right then switch with your Partner.
25 min. Session.
2: Metcon (No Measure)
OTM x 20
1. 8-12 weighted Step ups left leg ahap BB
2. 8-12 dbl. KB Russian swings
3. 8-12 weighted Step ups right leg ahap BB
4. 8-12 Renegade Rows
5. Rest
