CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. trainer´s choice.
Weightlifting
if you have no scores recorded. start light and build up over the course.
Make sure to keep track of your scores starting today!
1: Halting Power Snatch (OTM x 5 climbing (50-55-60-60-60%))
3 Halts (Just off Floor, Knee Level, Pockets)
2: Snatch Primer (OTM x 5 climbing (60-65-70-70-70%))
Snatch Pull + Snatch High Pull + Power Snatch
3: Power Snatch (OTM x 5 climbing to a 1RM)
4: Metcon (AMRAP – Reps)
AMRAP 10 min. of:
Ascending ladder + 3
3-6-9-12-15…
-Power Snatch 50/35kg
-HSPU
Score Total reps. Note weight of Snatches.
Scale: weight of Snatches to 60% 1RM
HSPU: Quality Pike Push Ups on Boxes or regular Push Ups.
PUMPING IRON
1: BENCH PRESS PARTY (10-20-30kg)
Emom add 5/2,5 kg until failure.
10 @ 70%, 20@60%, 30@50%;
30 min. session.
2: Ring Rows (5 x 10 every 2 min. slow controlled.)
Gymnastics
25 min. Warm Up
Include WU WOD and mobility work
1: Pull Ups /Kipping /Butterfly
15 Minutes to work on Pull Up technique
Focus on a excellent hollow/arch
2: Metcon (Time)
For Time:
7-6-5-4-3-2-1 of:
Strict Muscle Ups
Pistols, right leg
Pistols, left left
Time Cap: 15 min.
Scaling:
Strict MU: Strict Pull Ups + Strict Ring Dips
Pistols: Use a box
