CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice

Weightlifting

1: Ground to Overhead Complex (10 min. to work up to heavy and excellent complex.)

1DL+

1HPC+

1FS+

1Thruster+

1S2OH

WOD

2: Metcon (5 Rounds for weight)

Every 5 minutes x 5

2 Rounds

15/10 Push Ups

5 Deadlifts 70/45kg

4 Hang power cleans 70/45kg

3 Front Squats 70/45kg

2 Thrusters 70/45kg

1 Shoulder to overhead 70/45kg

Goal is to get all barbell work unbroken!

PUMPING IRON

1: Metcon (5 Rounds for distance)

5 Rounds every 4 min.

1 min. Farmerś Carry For Max distance. 32/24//24/16kg
20 min. Session

2: Metcon (No Measure)

4 rounds every 5 min. Not for time of:

10 alt. Oh Weighted Box Step ups, ahap

10 Barbell Rollouts, Slow controlled.

10 DB Cleans ahap

Gymnastics

20 min. Warm Up

Core strength, heart rate and mobility!

Pull Ups /Kipping /Butterfly

15 Minutes to work on Pull Up technique

Focus on a excellent hollow/arch

Metcon (Time)

For Time:

50 strict Pull Ups

100 Push Ups

150 Squats
Time Cap: 20 min.