CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

Weightlifting

1: Squat Snatch (OTM x10 1 Snatch Complex.climbing)

5 Second Pull from Floor to Knee, Fluidly into Squat Snatch. 3 Second Pause in Catch Position. (PS+OHS is fine)

Start with a light weight and build up to a solid complex.

20 min. session.

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes of:

5 Ring Muscle Ups

4 Squat Snatch 61/42,5//42,5/30kg

Rx+: strict RMU, 83,5/55kg
Scaling:

Decrease number of RMU if needed or Go for BMU.

If you do not have Muscle Ups yet, go for 5 „Shoot throughs“ on Boxes. (Push Up-shoot through-Dip-shoot through)

PUMPING IRON

1: Metcon (5 Rounds for reps)

„Dexter“

5 Rounds

Max. Deadlifts @ 1.5/1//1/0.7 BW

Max. strict ringrows. Supine.
This WOD is performed like ‘LYNNE’

Warm up to working weights then perform as prescribed. 15 min. prep.

Min. Work requirement 10DL/10 Rows per round.

40 min. Session.

2: Metcon (No Measure)

OTM X 10

ODD: 60 sec. Plank

Even: 10-15 def. Push Ups.

Gymnastics

111: Warm-up (No Measure)

Core Strength

4 Rounds:

10x l&r side plank

10x duck ups

10x V-Ups

30sec dynamic blank

10 seated box jumps

use a med ball or Db

Teaching

T2b

Emom 14

Min 1-4 Kipping

Min 4-8 Knee to elbow /RX Strict (go for min. 5 reps unbrocken)

Min 8-14 Kipping t2b (5-8 reps unbrocken) / RX Complex of 3-t2b-3 pull ups-3 chest2bar /Rx+ 3t2b-3 chest2bar-3bar muscle up

Metcon

5 rounds for time

10 DB Deatlift (Heavy)

10 Box Jumps (High)

10 T2b