CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
10 min. trainer´s choice
Weightlifting
1: Metcon (No Measure)
Minutes 0:00 – 5:00 – Heavy Single Overhead Squat
Minutes 5:00 – 10:00 – Heavy Single Snatch Balance
Minutes 10:00 – 15:00 – Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
Minutes 15:00 – 20:00 – Moderate Squat Snatch Double
WOD
2: Metcon (Time)
„Over and Out“
For Time:
20 Power Snatches 40/30//30/17kg
20 Barbell lat. Burpees
20 Overhead Squats 40/30//30/17kg
20 Barbell lat. Burpees
20 Squat Snatches 40/30//30/17kg
Time Cap: 15 min.
Gymnastics
Warm Up
3 Rounds
– 10 Burpees
– 10 Squat Jumps
– 10 Jumping Lunges
Then stretch and Core Circuit
Pull Ups /Kipping /Butterfly
15 Minutes to work on Pull Up technique
Focus on a excellent hollow/arch
WOD
Metcon (Time)
For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
– Strict Pull Ups
– Strict Ring Dips
10 cal Bike after each set
Time Cap: 15 Minutes
PUMPING IRON
10min Warm-up
EMOM20
Min 1: 5/ea leg- DB/KB Bulgarian Squat
Min 2: 10-12- DB/Plate Reverse Flys
Min 3: 10-12 – MB OH Sit-ups
Min 4: 10-12 – Close Grip Upright Row
10min Transition
Building to a heavy 2:
14/10 Cal Row
10 Bench Press @50%
14/10 Cal Row
8 Bench Press @60%
14/10 Cal Row
6 Bench Press @70%
14/10 Cal Row
4 Bench Press @80%
14/10 Cal Row
2 Bench Press @90%
