CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

Weightlifting

1: Clean and Jerk (OTM x 11)

Warm Up to working weight. (10 min.)

then:

On the Minute x 11:

1 Clean and Jerk

Minute 1 @ 70%,

Minute 2 @ 75%,

Minute 3 @ 80%,

Minute 4: Rest

Minute 5 @ 75%,

Minute 6 @ 80%,

Minute 7 @ 85%,

Minute 8: Rest

Minute 9 @ 80%,

Minute 10 @ 85%,

Minute 11 @ 90%

Clean & Jerk any style.

Score: Final CJ @ 90%

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min.

25 Double Unders //10 Dubs or 30 Singles

5 Power Snatches @ 75%1RM

25 Double Unders //10 Dubs or 30 Singles

5 Bar Muscle-ups or 5 Burpee C2B

PUMPING IRON

Metcon (No Measure)

„JAILBREAK“

5 Rounds OTM (35 MIN.)

-10 DEADLIFTS DB/KB ahap

-Max. Strict Ring Push Ups.

-10 Barbell curls ahap

-20 sec. L-Sit on KBS

-10 DB Cleans ahap

-Max Reps Banded Triceps Pushdowns

-Rest

Gymnastics

15 min. Warm Up

Include Core Work

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:

5 Pull-Ups

10 Push-Ups

15 Squats

10 Pull-Ups

20 Push-Ups

30 Squats

20 Pull-Ups

40 Push-Ups

60 Squats

40 Pull-Ups

80 Push-Ups

120 Squats
Time Cap: 20 min.