CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. trainer´s choice.

STRENGTH

1: Overhead Squat (10-8-6-4-2 climbing every 2 min.)

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ your choice (90-95%)

20 min. session.

2: Metcon (12 Rounds for reps)

EMOM x12

Odd – 5 Squat Snatches 60/40kg

Even –5 Ring Muscle Ups //5 BMU or 10 Chest to bar pull ups or 10 Pull Ups

Rx+: Strict Ring Muscle ups.
On even minutes choose your most difficult progression.

Goal: Hit your numbers on the minute

Gymnastics

1: Warm-up (No Measure)

3 sets

5 Burpee Broad Jumps

10 Rower Pick Up

8 Half Kneeling Landmine Press/arm

2: Handstand Push Ups

Emom 15

1-3 Hold 30 sec on the top

4-7 8 sec lowering to floor (advanced athletes go deficit and kip of the top)

8-12 Strict HSpu(RX+deficit)

13-15 kipping max reps

3: Metcon (Time)

3 Rounds

10 cal. row

10 KB Push Press

5 m Handstand Walk to the wall and max. HSPU

3 min rest

PUMPING IRON

1: Metcon (No Measure)

1.: Bench Press DB ahap 4 x 6-8 Reps

2.: Triceps Pull Downs Banded 3 x 20

3.: Barbell Bent Over Row 3 x 8-10

4.: Bizeps Curls 4 x 8-15

5.: Lunge Steps KB Front Racked 3 x 8-10

6.: Hanging Knee Raise Partner Push Downs 3 x 20

7.: Flies with Plates 4 x 8-15
Spending 5 minutes at each station work with a Partner for quality Reps.