CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice

Weightlifting

1: Halting Clean. (OTM x 5 (50-55-60-60-60%))

Halts (Just off floor, above knee cap, Pockets)

Full Squat Clean.

2: Clean Primer (OTM x 5 (60-65-70-70-70%))

Clean Pull + Clean High Pull+ Clean (full squat)

3: Squat Clean (OTM x 5 climbing to 1 RM)

WOD

4: Metcon (Time)

3 Rounds for time of:

15 Squat Cleans @60%

15 Ring Dips

Time Cap: 12 min.
Score: Time, include weight.

PUMPING IRON

1: Half Kneeling Landmine Press (4 x 8-12 ahap.)

Warm up to working weights.

Then 4 x 8-12 reps across left + right.

Perform with a Partner.

20 min. session.

2: Metcon (4 Rounds for weight)

OTM x 20

Min.1: 8-12 DB Rows right arm

Min.2: 8-12 DB Rows left arm

Min.3: 8-12 DB Preacher Curls ahap

Min.4: 30 Russian Twist MB

Min.5: Rest
All movements for Quality.

Gymnastics

15 min. Warm Up

Get active then stretch

1: Pull Ups /Kipping /Butterfly

15 Minutes to work on Pull Up technique

Focus on a excellent hollow/arch

2: Metcon (Time)

Strict and for Time:

10 Pull-Ups

20 Push-Ups

30 Squats

2000m Row

15 Pull-Ups

30 Push-Ups

45 Squats

1000m Row

20 Pull-Ups

40 Push-Ups

60 Squats

500m Row
Time Cap: 30 min.