CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

Open door 13 of the advent calendar.

Weightlifting

1: SNATCH COMPLEX (PS+HSS+SS) (1-1-1-1-1-1-1 build up on the 90´s)

Power Snatch +

Hang Squat Snatch+

Squat Snatch
20 min. session.

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes of:

7 squat snatches 61/42,5//42,5/30kg

14 ring dips

Rx+: 70/50kg, strict ring dips.
Scale ring dips to bands or dips on boxes.

Gymnastics

1: Warm-up (No Measure)

Core Strength

5 Rounds

10 weighted Sit Ups

20 sec Rest

12 windschield wiper

20 sec rest

14 man makers

2: T2b

min 1-5 Kipping progression

min 5-10 Kipping T2B

EMOM 5

20 DUBS + 7 T2b

3: GHD Sit UP

5 min

Skill GHD

5 Rounds of.

15 x GHD

PUMPING IRON

1: Seated 1-arm DB Strict Press. (4 sets 8-12 Reps* across.)

While seated on a bench or box,

Press a DB/KB Overhead while holding another DB/KB in your opposing hand.

Alternate left and right.
after each set perfoem 8-12 Bent Over Barbell rows ahap.

Perform 1 set every 5 minutes.

30 min. session

2: Metcon (No Measure)

OTM x 20

Min.1: 10-15 Ring Push Ups

Min.2: 10-15 Skull Crushers KB ahap.

Min.3: 10-15 Ring Rows supine

Min.4:10-15 Hammer Curls DB