CrossFit Salzburg

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CrossFit-Salzburg

MOD 1798

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice.

Weightlifting

1: Squat Snatch (5-4-3-2-1-1)

20 min. session.

Build up to working weight of 50%.

Then every 2 min.

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ 95%

Work in teams.

Beginners build up with great form at the same rep. scheme. Power Snatch + OHS is fine.

WOD

2: Metcon (AMRAP – Reps)

OTM x 12:

Odd: 5 Squat Snatch @ 70%

Even: 1-5 RMU*

Score: Total Reps of RMU. Include weight of Snatches in notes.
*Scale the RMU to banded RMUs if needed. Use a band that just let´s you perform 5 on each minute.

Rx+: Strict RMU.

PUMPING IRON

Metcon (No Measure)

„PRISON THURSDAY”

5 Rounds OTM (35 MIN.)

-10 Bench Press ahap (70%)

-Max. Strict Ring Rows ub.

-10 Barbell curls ahap

-10 Skull Crushers DB ahap

-10 DB Hammer curls ahap (10l+10r)

-Max Reps strict dips ub.

-Rest
20 min. warm up

Gymnastics

20 min. Warm Up

Core strength

Mobility

Activation

1: Pull Ups /Kipping /Butterfly

15 Minutes to work on Pull Up technique

Focus on a excellent hollow/arch

2: Metcon (AMRAP – Reps)

AMRAP 12 min:

1 Pull-Up, 2 Push-Ups, 3 Squats

2 Pull-Ups, 4 Push-Ups, 6 Squats

3 Pull-Ups, 6 Push-Ups, 9 Squats

… and so on
Score: Total Reps completed

Strict Pull-Ups

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