CrossFit Salzburg – Kurs
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
