CrossFit Salzburg

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CrossFit-Salzburg

MOD 1737

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CrossFit Salzburg – Kurs

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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

15HSPU

10 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

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