CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. trainer´s choice.
Weightlifting
1: Power Clean (OTM x 10)
8 min. to warm up to starting weight and prep. bumpers for this series.
then
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 8, 9 and 10: 1 Power Clean (Building in Weight)
20 min. session.
WOD
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders //30Dubs or 90 Singles.
30 Jump Squats
10 Push Jerks @ 60% 1RM Jerk.
If you do not know your 1 RM Jerk stick to these weights:
Rx: 60/40
Scaled: 40/25kg
Beginners listen to your coach.
PUMPING IRON
1: Landmine Push Press (4 x 8-12 across (l+r))
Perform 1 set every 3 min.
work in teams.
20 min. session
2: Metcon (No Measure)
4 Rounds of:
OTM x 16.
1.:10 1 legged DL right. ahap
2.:10-15 1 arm Ring row left
3.:10 1 legged DL left. ahap
4.:10-15 1 arm Ring row right
Work in teams of 2 sharing 1 work station.
Gymnastics
Warm-up
15 min.
Begin with a core circuit
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:
10-9-8-7-6-5-4-3-2-1 of
Pull-Ups
Rings Dips
10 cal Bike after each set
Time Cap: 20 min.
