CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

Weightlifting

1: PC+FS+PJ (10 min. to build up to a heavy complex.)

Power Clean+

Front Squat+

Push Jerk

WOD

Metcon (Time)

„BELLY FLOP“

21-15-9:

Box Jump Overs (24/20)

Power Cleans 50/35//35/25kg

Chest to Bar Pull-ups

Front Squats 50/35//35/25kg

Lateral Barbell Burpees

Push Jerks 50/35//35/25kg

Time Cap: 25 min. (sharp)

PUMPING IRON

Pause Front Squats (2 sec at the bottom)

0:00 – 7 @ 30%

2:00 – 6 @ 40%

4:00 – 5 @ 50%

6:00 – 4 @ 60%

8:00 – 3 @ 70%

10:00 – 2 @ 80%

12:00 – 6×1 @ 85- 90% EOMOM

*use rest time to set up for WOD*

4rds

On The Minute:

Min 1 – 16 alt DB Curls with back to the wall ( 8 each arm)

Min 2 – Barbell Front Rack Walking Lunges (40/25) (2 floor lengths)

Min 3 – 15 Deficit sit-ups or GHD

Min 4 – 12 / 8 Cal Bike (Sprint!)

Gymnastics

15 min. Warm Up

Stretch and get moving

Pull Ups /Kipping /Butterfly

15 Minutes to work on Pull Up technique

Focus on a excellent hollow/arch

Gymnastic Strength

E2MOM for 12 Minutes

Odd: max strict Ring Dips

Even: max strict Pull Ups
Find suitable progressions

Minimum 5 reps every set

Core Strength

EMOM10 with 40 on/20 off

Odd: hollow hold

Even: superman hold